Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake 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
- Coach Greg Glassman

Friday, August 26, 2011

Cleans

Warm Up
10 push ups
7 burpees
7 pull ups
10 wall balls
(x2)
+
400m run

Training: (Function)

A. Power Clean - 2-3 x 4; rest 2 min
B. High Hang Squat Clean - 2-3 x 3; rest 2 min
C. Squat Clean - 2-3 x 2; rest 2 min
D. 20 chin ups COVP; rest 3 min x 2
E. Row 300 m x 1 AFAP
Coaches Notes:  Work smart and go with what you have. The technical aspects of the lifts must be solid before loading can occur. Don’t let your ego drive your training.

Results
A.
 Set 1: 95x3
 Set 2: 100x3
 Set 3: 110x3
 Set 4: 115x3
B.
 Set 1: 95x3
 Set 1: 115x3
 Set 3: 120x3
C.
 Set 1: 120x2
 Set 2: 120x2
D:
 Set 1: Kipping, came off the bar once
 Set 2: Kipping unbroken for 20 reps (ripped hands)
E: 
59 seconds
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