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.

Thursday, October 3, 2019

Deadlift - Metcon

Thursday, October 3, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)


Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed

I used 205# (68% of 1RM) and was able to keep good form.


Metcon (Time)

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups

I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx).  Instead of bar muscle ups, I did pull-ups followed by dips.

Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17


Banded Terminal Knee Extension
Dead hang from bar

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