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 8, 2019

Paused Deadlift - Metcon

Thursday, August 9, 2019

Crossfit Golden - Paige

1200 - 9 of us

Warm Up

3 min AMRAPS

20 double under
8 mountain climber
8 Frankenstein rdl

10-9-8-7-6-5-4-3-2-1
banded glute bridge
banded clam shell

10 heavy kb rdl
10 hollow body rock
5 quarter squat jump

Weightlifting

Four Sets of:

Pause Deadlift  (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds 
L-Sit (30-45 seconds )
Rest 60 seconds 

I used 95/95/105/105# and felt good.  I could hold a 30 second hanging knee tuck all four sets.

Metcon

Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

I scaled this to 100 single unders and 65# power cleans.  I finished in 5:03.

Accessory Work

3 rounds of
8 pulse push-ups
4 strict pull-ups

3 hip extension
2x5 ghd sit-ups

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