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 10, 2011

Clean/Bench

Warm Up
2 min on the rower
Turkish get ups
Bar hang cleans
Box jump overs

Training: (Function)

A. Power Clean - 3,2,1; rest 3 min
B. Bench Press - 3,2,1; rest 2 min
C. Max Vertical Jump - 5 attempts; rest 1 min b/t attempts

Results
A. 135, 145, 160
B. 135, 155, 160
C. Didn't measure but felt pretty good, hit about the same hight every attempt
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