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 23, 2011

OPT: Function

Warm Up
50 singles
10 squats
5 KBS
(x2)
+
100m of butt kicks, A-skips

Training: (Function)

5 sets AFAP (As Fast As Possible)
15 tough russian KBS
15 box jumps - tough height - jump up, step down FAST
Run 400 m (think of increasing speed every 100 m till last 100 m is top end)
Rest 6 min b/t sets

Results
Set 1: 53 KB, 31 inch box
Set 2-5: 70 KB, 31 inch box

Felt very good through the workout. I wanted to test the workout using the 53 pound KB. Felt fine with that and I feel it warmed me up nice to use the 70 without to much trouble for the rest of the workout. All  russian KBS were done unbroken except for one round. The box jumps were the hardest part for me. Kept the rest period for the box jumps within 2-3 breaths if I needed it. 400m Runs went well. I wish I had kept track of my time for each round and also for the runs but I feel I had gone as fast as I could with each movement.
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