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 7, 2019

Shoulder Press - Metcon

Wednesday, August 7, 2019

Crossfit Golden - Eliza/Lacey

1200 - 10 of us

Warm Up

3 rounds of

20 bunny hop f/b
20 bunny hop s/s
10 plate around the world
10 plate ground to overhead
10 deadbug

1 min stretch - triceps/lats/wrists

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (2-4 reps @ 20X1)
If you achieve 4 successful reps, increase the load in the next set.

I maintained good tempo for the following loads:

65
75
85
90
95#

Metcon

For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

I finished the row in 3:21; used 25# DB for the push press (weight was not heavy but form was tough); I scaled to kipping leg raises; high quality burpees jumping back and forwards

Accessory Work

2 rounds of
20 Russian Twists
10 Rear delt db fly

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