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 11, 2011

OPT: Function

Warm Up
10 med ball cleans
10 push ups
10 pvc push jerks

Training: (Function)

A. Clean and Jerk - build to a tough double in a few sets
+
Run 400 m @ 90%; rest walk 2 min x 2
+
3 rounds for time AFAP:
20 double unders
10 burpees

Results
A. 145 x 2, 150 x 1 (failed second rep) Better form would have made all the difference
B. 59 seconds, 63 seconds
C. 2.07
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