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.

Tuesday, August 13, 2019

Metcon - Strength

Tuesday, August 13, 2019

Crossfit Golden - Janet/Ryan

1200 - 7 of us

Warm Up

1 min figure four
10 banded side steps
10 standing fire hydrant
10 tuck rocks/v-ups

1 min couch stretch
10 mountain climbers
10 banded hip hinge
10 strict hanging knee raise

deadlift warm up
6 good morning
6 romanian deadlift
6 lift offs

Metcon

Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

I scaled this to 115# and strict knee raises and finished at the faster end of the time domain at 4:23.  Expected was 5-8 minutes.  The deadlifts were perfect, the strict knee raises were too easy.  I felt comfortable cycling the barbell and keeping tension through the deadlift (avoiding the Crossfit bounce)

Weightlifting

3 Sets
Posted Single-Leg Deadlifts (10 reps each @ 3011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds 
Side Plank (45 seconds each side )
Rest 60 seconds 

I did the PSLDL unweighted, used 95# for the glute bridge and did the side plank as prescribed.  These were good movements that took me a full 20 minutes to complete.

Accessory Work

2 rounds of
5 GHD sit-ups
5 plank push-ups

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