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.

Wednesday, July 31, 2019

Paused Deadlift - Metcon

Wednesday, July 31, 2019

Crossfit Golden - Eliza/Paige

1200 - 15 of us

Warm Up

400 m run

then 3 rounds of
3 plank walk outs
10 bent over plate rows
10 kang squats

then find deadlift neutral
mid thigh
knee cap
floor

Weightlifting

Three sets of:

Pause Deadlift  (6)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60% of
1-RM and build by feel
Rest 2-3 minutes between sets

I used 95# and felt really comfortable on all 3 sets.  I considered going heavier, but my back was tighter than I expected after yesterdays cleans.  95# represents 33% of my 1RM.

Metcon

Two rounds for time of:
800 Meter Run
30 Slamballs (30/20 lbs)
15 Pullups

R1:  3:55 run; 6:26 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)
R2:  4:40 run; 13:41 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)

Accessory Work

Spanish Squats
Hollow Body Rocks

work on kipping pull-ups

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