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 14, 2011

Push Up/ KBS

Warm up
10 arm circles
10 wrist rotations
10 PVC shoulder dislocated
25 jumping jacks
- 400m jog
25 push ups
- 400m jog
25 flutter kicks (4 count)
- 400m run

Training
5 sets
AMRAP push ups
- rest 10 seconds
20 KBS tough and constant
- rest 2.30 b/t sets

Results
Push ups:
Set 1: 46
Set 2: 26
Set 3: 20
Set 4: 19
Set 5: 12
Total: 123

KBS: used the 53 pound KB for the first 4 rounds. Had to drop it once on round 4. Used the 45 KB for the last round to complete 20 unbroken

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