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.

Friday, October 11, 2019

20.1 - Ground to Overhead - Bar Facing Burpees

Friday, October 11, 2019

Crossfit Golden - Open Gym


Warm Up

Foam roll
Air squats
Burgener warm-up
Arm circles
Push Presses

Test round - 1:45 (4/4, smooth burpees)


10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

I was shooting for 5 rounds.  After discussing with my coach, I opted for to start out 3/3/2 on the ground to overhead (clean and push jerk) and try to maintain a steady pace on burpees (stepping up, breath at the top and then drop straight down after clearing the bar).  She felt like 6 rounds was a good goal, 2:30 rounds, 60 seconds on the barbell, 90 seconds on the burpees.

R1 - 2:00 (hot)
R2 - 4:20 (2:20)
R3 - 7:15 (2:55)
R4 - 10:50 (3:35)
R5 - 13:20 (3:30)
R6 - 15:00 (12 reps)

102 reps total

I thought I paced it as well as I could.  There is a lot of excitement for me around the open and I could not contain myself from coming out hot.  The burpees were definitely the killer for me.  The bar got heavy and switching to singles in round 3 was a good move.  If I had gone out with singles, it would not have helped much.

I am definitely glad that I went Rx.  Scaling may have gotten me to 7 rounds, but the burpees would have been just as difficult.

I ended up with 48 Ground to Overhead and 54 burpees (only one no rep on the last round).

Coaching cue:  per Janet, program 75 bar facing burpees (or 50 burpee box jump overs) for time quarterly

Although I did this workout at Crossfit Golden, I did it by myself during Open Gym.  I wore knee sleeves, Nike Metcon 4 and Jerkfit Nubz.  At 3..2..1..Go! I came out at a reasonable, but fast pace and  knew that I would slow down.  Through 3 rounds, I felt pretty smooth and looked up at the clock which said 7:15 and felt like I could hold onto that pace.  Instead I imploded and was going to a knee during each burpee and struggling to jump over the bar.  I was staying steady on the ground to overhead, but was taking 3 breaths instead of 1 between lifts.

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