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, August 1, 2019

Front Squat - Karen

Thursday, August 1, 2019

Crossfit Golden - Greg/Diedre

1200 - 10 of us

Warm Up

I missed the following suggested warm up and did 1 min on the assault bike instead

10 min amrap of
10 fire hydrant
10 band resisted glute bridge
10 prisoner squats with 40X0 tempo
10 lateral lunges

Front squat warm up
triceps barbell smash
10 1/4 front squats
10 front squats with pause at bottom

Weightlifting

Front Squat (4)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

I went

5x95 (47%)
4x135 (67%)
3x145 (72%)
2x155 (76%)
1x165 (81%)
1x175 (86% of 203# 1RM 04/13/2019)
4x135#

Rest 2 minutes between sets.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

The last time I did Karen was in 2017 and I used a 20# wall ball and it took me 14:26.  The goal for today was 8-12 minutes.  I was debating between a 10# or 14# wall ball and ended up splitting the difference.  I worked in sets of 15-15-15-15-15-15-10-10-10-10-10-10 and this was pretty good.  At 5 minutes I was 90 reps in and working very smoothly and methodically.  I finished in 9:13.

Finished with foam rolling and some kip swings.  My back felt really good for the entire workout.

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