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, July 1, 2019

Hang Power Clean - Metcon

Monday, July 1, 2019

Crossfit Golden - Lacey/Janet

1200 - 20 of us

Warm Up

1 min jumping jacks
1 min air squats
pigeon stretch
calf/ankle stretch
pvc front rack

10 around the worlds
10 pvc kang squat
10 trunk twists
10 front squats

3 high hang clean pull
2 high hang muscle clean
3 hang power clean
3 clean pulls
3 power cleans


Power Clean (1)

Take 15-20 minutes and build to today’s 1-RM Power Clean

I took it real easy and did hang power cleans at 65, 75 and 85#

I talked to Lacey we agreed stay light and no pulls from the floor.


For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups (RX + 10 muscle ups)

I talked to Lacy and switched plank push ups for burpees and low box jumps for KBS.

I scaled to 10# wall ball and 25# DB push presses

I finished 26 of 30 pull-ups before the time cap.

Back Update

I felt OK during the workout.  I got on the Reverse Hyper before and after the workout.  I also foam rolled before and after.  I used the hypervolt hyperice before the workout and Aracanum Sarco Freeze after the workout.

UPDATE:  Back was no worse for the wear.  I iced it in the evening and the point tenderness reduced significantly.  It does not feel "right," but a little TLC over the course of the week should work things out.

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