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, September 20, 2011

9-19-11

Training: (Function)

6 sets:
3 tough Standing Press
rest 20 sec
50 Double Unders AFAP (As Fast As Possible)
30 sit ups AFAP
rest 3 min
(add press weight per set)

Results
Press Weight
Set 1: 85
Set 2: 95
Set 3: 105
Set 4: 115 (Failed 3rd rep)
Set 5: 105

On my double unders I wanted to obviously go as fast as possible, but as fast as I could unbroken. I found that doing this helped me keep my form. When I go all out and risk messing up, my form usually goes downhill quick. In my first 2 sets I was tripped up at 25 reps, but was able to get 50 unbroken from then on. Was happy with the weight I used, a little upset that I had so much trouble with 115. I have a little trouble with shoulder mobility that makes overhead movements a little tough for me but it's slowly getting better.
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