CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, January 25, 2019

Deadlift

Friday, January 25, 2019

CrossFit Golden - Open Gym

2:00 PM

Warm Up

3 Rounds of

10 angled lunges (5 each leg)
10 banded good mornings

Real warm-up called for 10 F/B skater walks, 10 banded good mornings, 10 Jane Fondas, 8 each DB Crossbody RDL (2011) each round.  I did not know what half that stuff was.

Deadlift

E2OM

5x185
4x195
3x205
2x215
1x225
2x225
2x225
2x225

Metcon

4x 2 min round for max reps (rest 2 minutes between rounds)

300m Row
Max Reps 24" box jump over

5
5
5
5

I probably should have scaled this as I saw folks getting much higher counts for max reps, but it was still a good workout.  It took me about 1:15 to finish the row, 15 seconds to transition and then 30 seconds for the box jump overs.

The deadlift, estimated by max at 250#.  It may be as high as 275#, but I thought this was a safe starting place. 

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