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, October 28, 2019

20.3=18.4 - Deadlift

Monday, October 28, 2019

Crossfit Golden - Open Gym

1030

Warm Up

Foam Rolling
Squat Hold
Banded Fire Hydrant
Banded Side Step
Air Squat
Good Mornings

Deadlift warm-up
45
135
185
225
255

20.3=18.4

Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Although I did this scaled on Friday, I wanted to repeat and submit an Rx score.  Eliza was kind enough to judge me and I managed to get the first 21 deadlifts in 2:06.  I did not attempt a HSPU.  I would rather work on a strict HSPU and negatives until I can lower safely.

Weightlifting

Back Squat

*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps – Heavier than first set of 5
*Set 5 – 3 reps– Heavier than first set of 3
*Set 6 – 1 rep– Heavier than first set of 1

Choose the loads based on feel, but these should be heavy!

Rest 2-3 minutes between sets.

I went

5x155
3x175
1x195
5x165
3x185
1x205#

I skipped the metcon which was dumbbell thrusters and pull-ups.  I attempted a few pull-ups and my right pec is still tender.

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