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 14, 2019

Deadlift

Thursday, February 14, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

1 min Air Squats/Burpees
Single leg Frankenstein / RDL
Mountain climber stretches
Banded plank walk
Banded hip hinge
Heavy KB deadlift (yellow)

Deadlift warm up

5 RDL
5 Good Mornings
10 empty bar DL
Build up to 70%
5x135
5x155

Every 2:30, for 15 minutes (6 sets):

Deadlift 

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

5x165 est max 235
5x175 est max 235
3x185 est max 230
2x195 est max 230
5x185 est max 230
5x185 est max 245

I would put my max at around 275, so 185 was on the light side, so I should have aimed for 205, but I wanted to focus on the metcon.

Metcon

Four rounds for time of:

400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar

I scaled this to 25# DB snatches and kipping leg raises.  My big challenge was to run all 400m each time which I managed with times between 2:30 and 3:00

Round 1 Run 2:34 / Total 4:07
Round 2 Run ~2:40 / Total 8:12
Round 3 Run ~3:00 / Total ~14
Round 4 Run 3:00 / Total 17:13

The weather was perfect for running and I felt really good about the effort.  I could have gone 35# on the DB snatches. 

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