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, September 9, 2019

Back Squat - Mary Metcon

Monday, September 9, 2019

Crossfit Golden - Lacey/Eliza

1200 - 12 of us

Warm Up

1 min boot strappers
1 min calf/ankle stretch
10 big arm circles
5 slow ring rows
1 slow wall climb
1 min cossack squat
1 min pigeon stretch
10 small arm circles
5 slow ring rows
1 slow wall climb
1 minute banded air squat

shoulder stretch - plant elbows on bar, walk hands wide on pvc (hands face up), press head through, hips back and pvc presses towards back

Weightlifting

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

I went
5x65
4x70
3x80
2x85
1x90
4x85kg (187#) and felt really smooth, could have gone heavier

Metcon

Metcon (AMRAP - Rounds and Reps)

Four sets of 3-minute sprints of:
"Mary"
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

I scaled this to wall walk ups, cossack squats and jumping pull-ups.  I thought I scaled it well, but only managed 4 rounds + 16 reps.  The wall walk-ups got ugly, but the squats and pull-ups were pretty good.

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