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 4, 2011

Cleans/Wallballs/Broad jumps

Warm Up
10 SDHP
7 K2E
10 Squats
10 Push Ups
(x3)

Training: (Function)

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets
B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

Results
A. 160 (pr)
B. 8ft
C. 4.36

Pleased with the workout today. Took a little bit of time to lock in the form for the clean, but once I got it I hit 160 pretty well. I think I'll be able to improve on the weight fairly quick if I can get under the bar a little quicker. Noticed I was staying tall through the lift and wasn't dropping underneath enough. Definitely happy with 160 though. Wasn't sure how the broad jumps would go but happy with the results. As for the wallballs I believe I had about 30 unbroken to start it off. Not a fan of them at all but I'm sure they'll get better with a little more squatting and pressing work. 
 
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