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, September 17, 2019

Seated Press - Metcon

Tuesday, September 17, 2019

Crossfit Golden - Lacey

1200 - 9 of us

Warm Up

2 rounds of
short lap OH plate carry
banded plank walk (l-r-f-b)
plate around the world
burpee jump to plate
ring rows

then partner stretch wall sit, press arms up and back towards wall

Weightlifting

Five sets of:
Unsupported Seated Strict Press (3-4 Reps)
Rest 2 minutes

I did
4x65
4x75
4x85
4x90
4x95 - vs 1.4.19 of 3x85#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

I scaled this to box HSPU and finished 3+1 - vs 1.4.19 of 6/6 PU/HSPU and only 3 rounds

R1 - 3/3/2 then 4/4/4 (4:08 round; 2:12 run)
R2 - 3/2/1/1/1 then 3/3/3/3 (4:58 round, slower run)
R3 - 2/2/2/1/1 then 3/3/3/3 (5:06 round, slower run)
R4 - I left for the run with 48 seconds left on the clock.

Compare results to 1.4.19

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