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.

Monday, April 15, 2019

Christine - Strength

Monday, April 15, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 14 of us

Warm Up

20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch

2 rounds of

60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS

with barbell

10 good mornings
10 deadlifts
build up to working weight

Christine

3 Rounds for time:

500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

This was a repeat of the Metcon on December 28, 2018, my second workout at CFG.  That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3.  This time I finished in 15:02, did full rows and jumps every rep every round.  I still scaled the weight and the height of the box.  A huge improvement!

First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.

Weightlifting

Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds

The single leg deadlifts were tough.  I felt unstable and had poor range of motion.  Key coaching points.  Take sufficient step forward, retract scaps and push hips back.

Glute bridges were OK.

Side Plank, I did 30 seconds each side.

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