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, September 30, 2011

Deadlift/Row

Warm Up
400m Run
+
10 pvc good mornings
10 KB SDHP
10 Supermans
(x3)

Training:(Function)
7 Sets All Out
- Deadlift 3 reps touch and go
- Row Sprint 100m
Rest walk 2:45 b/t sets

Results
Set 1: 205, 20sec
Set 2: 205, 20sec
Set 3: 205, 21sec
Set 4: 205, 20sec
Set 5: 215, 21sec
Set 6: 215, 22sec
Set 7: 220: 21sec
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