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

Tuesday, October 25, 2011

Clean & Run

Warm Up
Practice "pose" running w/jump rope 50m
10 wrist stretch
10 wrist rotations
10 arm rotations
10 pvc shoulder dislocates
10 pvc power cleans
10 pvc clean and jerks
10 wall squats
10 kbs
10 jump squat
+
2 min jump rope

Training

5 sets:
2 tough Power Clean
strip some weight per side as only rest
2 tough Power Clean
strip some more weight per side as only rest
2 tough Power Clean
Run 400 m @ 95%
rest walk 5 min b/t sets
(Return to the same starting load on each of the 5 sets and drop the same weight each time through.)

Results
Power Clean Weights: 135, 125, 115
400m Run Times (seconds): 75, 75, 77, 74, 74 

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