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

Thursday, September 29, 2011

Just me and my rope

Warm Up
400m run
+
25 singles
10 push ups
10 squats
10 sit ups
(x3)

Training: (Function)

On a 20 min countdown timer:
Perform increasing sets of 5 Double Unders Unbroken
Score is highest number achieved
After each set of unbroken sets COMPLETED, perform 8 push up burpees
(I.E. set of 5 unbroken DU, 8 PUB, 10 unbroken DU, 8 PUB, 15 unbroken DU, 8 PUB...etc..)

Results
Completed 11 sets
Which means I completed my round of 55 double unders and 8 burpees.
- Double Unders: 330
- Burpees: 88
 
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