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 27, 2019

Tempo Deadlift - Metcon

Tuesday, August 27, 2019

Crossfit Golden - Lacey/Greg

1200 - 14 of us

Warm Up

line drills
- jog
- high knees
- butt kickers
- quad stretch / pull toe back
- lunges
- bear crawl forwards/back
- crab walk
- bunny hop

2 rounds of
10 kb deadlift
10 kbs russian
10 kb romanian dl

Weightlifting

Five sets of:
Deadlift (5 reps @ 21X1)
Rest 2-3 minutes
Keep all sets above 75% of your 1-RM.

I scaled this to 185# (67% of estimated 1RM DL) and felt pretty comfortable with the weight.  I could maintain good form and establish tension.  Tempo was fast up, pause, 2 count lower, reset, fast up..)

Metcon

Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)

This required more scaling than I would have liked

R1 - 400; 10 DU; 135# - finished this round in 3:11, felt good
R2 - 400; 30 PT; 135# - this round took closer to 3:40, switched to penguin taps
R3 - 300; 30 PT; 135# - this round was back on track at 3:00, started breaking up deadlifts 6/4
R4 - 300; 30 PT; 135# - this round slowed a bit but was OK ~ 3:30, deadlifts 5/5
R5 - 300; 30 PT; 135# - finished at 17:11, deadlifts 5/5

I did not do much of the accessory work, instead finishing with back stretch on GHD and then 10 candlesticks.

This was the first workout with my new JAW Grips and I really liked them.  I could maintain a double overhand grip on deadlifts and they were not bulky for double unders or running.

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