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, June 21, 2019

Clean & Jerk

Friday, June 21, 2019

Crossfit Golden - Greg/Paige

1200 - 10 of us

Warm Up

hip hammy then
30s air squat
30s banded glute bridge
30s banded side steps
30s burpees
30s shoulder swimmers
30s jump squats
then
2 minutes mobility

barbell warm up
5 shrugs
5 high pulls
5 hang power clean
--
5 strict press
5 push press
5 push jerk
5 split jerk
--
5 front squat

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I felt pretty good and only had one coaching cue:  softer back leg during split jerk

I went

75
85
95
105
115
125
135
145
150
155# PR!!!!

Metcon

"2008 CrossFit Games Finale"
For time:
30 Squat Clean & Jerks (155/105 lbs)

Last time we did this was February 11, 2019 and I used 75# and gave up at 25 reps completed in 8:12.

This time I used 85# and had 25 reps completed at 7:00 and all 30 reps completed at 8:42.

This was a huge improvement.  Greg suggested going 105# or Grace weight+10#, but the squat cleans scared me a bit.

Rope Climbs

Finished with 5 rope climbs
played around with with cinch position and still prefer full wrap

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