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.

Monday, August 19, 2019

Snatch Complex - Metcon

Monday, August 19, 2019

Crossfit Golden - Eliza/Lacey

1200 - 4 of us

Warm Up

1 min row
1 min quad/lunge
1 min foam roll wall slide

1 min row
1 min air squats
1 min foam roll thoracic stretch

1 min row
1 min hip flexor band stretch
1 min squat and reach back

1 min row
1 min banded clams
1 min own stretching (pass throughs)


Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.

I went


Coaching cue - shoulders back


Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

I scaled this to 45# and was able to hold 8/7 for all three sets.  It was hot and my runs fell apart, going from 2:03 to 2:45 by the end.  Overall, I finished in 11:07.

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