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

Monday, August 29, 2011

OPT: Function

Training: Function
AMRAP Push Ups
rest 30 sec
15 GHD back extensions
rest 30 sec
20 jump switch lunges (JSL)
rest 3 min x 5
(get hips to full extension on switch in air for lunges)
+
FLR on floor - 2 min accumulated
(front leaning rest - top of push up, shoulders down and back, belly up and in, tight throughout)

Results
Push up total in 5 sets: 154
- Got a PR in the first set, with 51 push ups. Old PR was 47.
FLR: Dropped out of it twice, each time for about 4-5 seconds
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