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, August 30, 2019

Back Squat - Metcon

Friday, August 30, 2019

Crossfit Golden - Lacey/Janet

1200 - 15 of us

Warm Up

2 round of
1 min jump rope
30 sec star plank
10 mountain climber circles each side
10 banded fire hydrant
10 banded tempo air squats
20 plate thrusters

barbell warm up

5 quarter pause squat
5 tempo squat
build to 65%


Back Squat (6)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

I worked up from


I was moving well, but the 80+kg squats felt really heavy and I did not want to push for 6 reps.


Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)

I scaled this to 45# thrusters.
I did kipping leg raises for the first 3 rounds and then switched to hanging knee raises
I scaled this to a 20" box jump

I completed 4 Rounds + 6 Reps.

Coaching cue - Janet spent a lot of time working on my kip swings.  During the Metcon, she noticed I was pulling which is zero value.  As an option, I could lever, tuck and flick.  Alternatively, it would be more efficient to kip and raise legs straight to the bar.  The important thing is to keep tension through the core, hips and legs and let the arms act as a pendulum.

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