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

Friday, October 28, 2011

OPT

Training

A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec
A2. Pronated Weighted Chin Ups (or negatives) @ 21X0; 2-3 x 4; rest 3 minutes *.
* Accumulate 1 minute in FLR during each rest period.

Results
A1:
Set 1-4 : 135# x 4 reps
A2:
Set 1-4: 53# pound weighted chin x 3 reps

Felt very good about how this workout went. Squat weight has been up lately and feeling good about squat depth, although it still needs to be worked on. Probably could have added 10 or 15 pounds more for the pull ups but had to work for the third rep each set so not too concerned about it. 
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