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.

Thursday, February 7, 2019

Deadlift-Jump Rope Metcon

Thursday, February 7, 2019

Crossfit Golden - Coach Lacey/Diedre

12:00 PM

Warm Up

EMOM x 12 min

6 kettlebell rack reactive step up - 8kg

8-10 banded pull through

30 jumping jacks

calf/hamstring stretch


Three rounds for time of:

15 Deadlifts (225/155 lbs)
50 Double-Unders

This Metcon was brutal.  I started with 135# and the first round felt OK.  A good 8/7 and then 150 single unders.  The second round, I stripped to 115# after going 5/3/3 at 135#.  Looking at the clock, I scaled to 100 single unders.  The final round I did at 95# which felt light, but sustainable for the 8/7 split.  I finished again with 100 rope skips

Time 7:10


Three Sets:

Single Leg Romanian Dead Lift (6 reps each leg @ 4011  )
Rest 60 seconds
Barbell Glute Bridge (6 reps @ 20X1  )
Rest 60 seconds
Candlesticks (3 Reps)
(1 rep pike/1 rep staller/ 1 rep pancake)
Rest 60 seconds

I used 8kg KB for the SLRDL; 65# for Glute Bridge

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