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

Saturday, August 13, 2011

Open Gym

Everything is very sore today. Last week was rough on the shoulders and legs so today is an active recovery day. I did a lot of stretching. Spent about a half hour on legs, shoulder, and back. From there I did a light warm up of singles and sit ups.......

Training
A. Max Time L-Sit
B. Max Double Unders In 2 Minuets

Results
A. 33 seconds
B. 150


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