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

Monday, October 31, 2011

0830 class

Training

3 sets:
10 back squat constant motion tough (your chose the load.  make it tough but keep moving)
AMRAP COVP chin ups
Row 600 m @ 90%
rest walk 5 min b/t sets

Results
Back Squat: 145#x10 for all sets
Chin Ups: 28,22,18
Row: 2:26, 2:22, 176m rowed and felt sick lol

1830

30 Muscle Ups For Time: 15:20
- This was my first attempt at completing 30 muscle ups. I wasn't even sure I'd be able to do 30 in one sitting, so with that said I'm completely fine with my time. Had some trouble stringing multiple reps together today...."could have been a little fatigued from earlier today" All in all, very happy about completing it and now have a time to go off of for next time.
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