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, March 22, 2019

19.5 - Thrusters-Jumping Pull-ups

Friday, March 22, 2019

CrossFit Golden - Lacey

12:00 PM - 5 of us in CrossFit Open, ~9 in regular workout with Janet

Warm Up

2 Rounds of

6 burpees
3 bootstrappers
3 quad/ham stretch
5 oh press
5 push press

then Barbell warm up

5 push press
5 front squat
10 thrusters

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

This was as bad as advertised, with absolutely no opportunity to catch your breath and I was taking extremely long pauses during breaks.

33 Thrusters: 2:55 (5.3 each)
33 Jumping Pull-ups:  4:50 (1:55, 3.5 each)
27 Thrusters: 8:36 (2:44, 6.1 each)
27 Jumping Pull-ups:  10:40 (2:04, 4.6 each)
21 Thrusters:  14:44 (4:04, 11.6 each)
21 Jumping Pull-ups:  16:30 (1:46, 5.1 each)
15 Thrusters:  19:30 (3:00, 12 each)
7 Jumping Pull-ups:  20:00 (0:30, 4.3 each)

184 Scaled Reps!!

Well that is another Open in the books and I have every confidence that in the absence of the cap, I could have finished this workout in another 3-4 minutes.  I definitely could not have done it Rx.  My forearms are lit and my back was starting to tense up on the thrusters that I was breaking up into sets of 3 at the end.

I judged Alex who crushed the workout at 172 Rx Reps! 

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