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

Tuesday, August 30, 2011

PR Week

Warm Up
10 SDHP w/kb
10 Parallette Pass throughs
10 Squats
(x3)

Training: (Function)

A. back squat @ 4011; 4-6 x 5; rest 3 min
B. HSPU practice - 12 min (negatives, E-ROM, strict reps, kipping, etc..based on where you are at)
C. AMRAP Double Unders in 10 min

Results
A. set 1: 115x6
     set 2: 115x6
     set 3: 135x6
     set 4: 135x6
     set 5: 145x5

B. Worked a few negatives with the parallette bars. Couldn't do a whole lot today with handstands because my shoulders were extremely fatigued from yesterday, along with triceps.

C. 370(pr). PR'd by 20 reps. very happy with that. Couldn't seem to get the numbers I expected to get unbroken, kept making simple errors.

Felt real good today. Squat numbers may be a little low, however I've come a long way since I've started. A little timid to go heavier today because of the tempo. Didn't make much progress on the handstand because how fatigued my arms were today. Although I have been able to get up on the parallette bars more often which is an improvement. Double unders went well, because I PR'd. I was a bit upset that I was having trouble keeping a solid number unbroken, but at least I PR'd.
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