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 28, 2019

Deadlift - Metcon

Friday, June 28, 2019

Crossfit Golden - Greg/Janet

1200 - 10 of us

Warm Up

8 min amrap
20 sec high knees
20 sec butt kickers
20 sec left-center-right toe touches
10 kang squats
10 lateral lunges
10 dead bugs
10 pvc rdl

finding neutral with pvc deadlift
mid thigh
knee cap
mid shin

Weightlifting

Deadlift (2)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

I started with
10x135
10x165
6x225
5x275 (I was shooting for 6, but was losing my neutral spine and bailed)
0x285 (back felt tight)
0x275 (back felt tight)
2x225 (back felt tight)

I felt like I had a 300# deadlift and was on track at 75%, but the 90% set did me in.  I think I had sufficient warm up and do not feel injured, but my body definitely said no.

UPDATE:  I took Advil Friday night, Saturday morning and Saturday night and my back loosened up significantly.  I still feel twinges of soreness with certain positions and am going to continue rest it.  I will try to maintain blood flow, but avoid any heavy loading.

Metcon

Three rounds for time of:
800 Meter Run
40 bodyweight lunges (unweighted)
20 Pull-Ups

I scaled this to 25 BW lunges and 8 pull-ups (5/3).

R1:  4:08 run, 6:00 round
R2:  4:45 run, 6:54 round
R3:  5:01 run, 7:06 round

Work on low back

Foam roll
Reverse Hyper
1x8x45
2x8x90
Hypervolt Hyperice
Stretching

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