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 15, 2011

Push/Pull

Warm Up
400m Run
12 KBS- 1 sec. pause at top
6 Dead Hang Pull Ups
10 Wide Grip Push Ups
6 Box Jump Overs

Training: (Function)

A. High Hang Power Clean - 3-5 reps x 4 sets; rest 2 min
B. 16" Floor Press @ 30X0; 5,3,2,2; rest 2:30
C. Row 30 sec @ 100%/Rest off rower for 4:30 x 3

Results
A. 
Set 1: 4 reps @ 115
Set 2: 2 reps w/ 135 (failed 3rd rep)
Set 3: 5 reps @ 105
Set 4: 5 reps @ 105

B. 
Set 1: 135
Set 2: 145
Set 3: 165 (Failed 2nd rep)
Set 4: 155

C. 
Set 1: 162m
Set 2: 145m (Slipped off seat)
Set 3: 158m
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