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, August 26, 2019

Bench Press - Metcon

Monday, August 26, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

90 sec of

pec stretch on rig
jump squat and air squat
banded external rotation
slow hand release push-up
wrist/forearm mobility
quad/ham stretch
down dog / cobra


Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press (3 reps @ 21X1)

Worked out with Damian.  Warmed up with 45, 95, 115#


kept good tempo on all sets


"Desire" (AMRAP - Reps)

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

Last time we did this, I got 31 reps.  I was shooting for 40, but at the end of the first minute, I was just completing the 8th rep.  It only got slower from there.  I did really good reps, but only finished with 32 reps.


false grip hangs
reverse snow angel
hollow body hold

ghd hip extension 1x5
ghd sit-ups 3x5

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