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, August 21, 2019

Front Squat - Metcon

Wednesday, August 21, 2019

Crossfit Golden - Lacey/Janet

1200 - 10 of us

Warm Up

1 min mountain climber walk
30 sec squat hold
30 sec fast air squats

3 rounds of
5 paused single leg glute bridge
5 squat and thoracic twist
10 banded air squat
5 hollow / superman

Weightlifting

Front Squat (3)

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

I went
3x60
2x65
1x70
3x75
2x80
1x85 (estimated 1RM = 197 lb; 90kg)
3x75 kg (165#)

Metcon

For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

I scaled this to 25# DB and still got lit up.
30 rep - 10/8/6/6 then 10/10/10
20 rep - 8/6/6 then 10/10
10 rep - 6/4 then 6/4

I finished the first round in 5:10 and the whole workout in 12:06.

I felt my hamstrings tighten and did some foam rolling after class.

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