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.

Thursday, July 11, 2019

Shoulder Press - Metcon

Thursday, July 11, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

2 rounds of
banded pass through
banded pull aparts
oh press at tempo

2 rounds of
wrist rotations
seated wall slide
hollow body holds

1 min triceps stretch

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.

I went

5x75
5x80
5x85
5x85
5x85#

I felt comfortably, but did not want to push it.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

I scaled this to seated DB press at 25#, Matador dips and kipping leg raises.  I could do the presses in 2 sets.  The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set.  The kipping leg raises were not bad and I did the movement in 3 sets.  I finished 4 complete rounds + 12 reps.

Lower Back

Felt good through the workout.  I warmed up with Reverse Hyper, foam rolling and planks.  I did not do much of a cool down, but I did purchase some Sarco Freeze.

No comments:

Post a Comment