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

Thursday, October 13, 2011

OPT: Function

Training: (Function)

A. back squat @ 40X1; 8,6,4,4; rest 3 min
B. mixed grip wtd chin ups @ 22X0; 2-3 x 4; rest 2 min
C. GHD sit ups x 10; rest 30 sec x 3

Results
A. 
Set 1: 125
Set 2: 155
Set 3: 175
Set 4: 185

B. 
Set 1: 30 x 3
Set 2. 30 x 3
Set 3: 45 x 3
Set 4: 53 x 2

C. Completed

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