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

Monday, November 28, 2011

OPT: Function

Warm Up
arm circles
+
plank K2E - 20
air squat- 10
twisted push up- 10
superman - 10
(x3)

Training



A. chin ups weighted mixed grip @ 21X0; 2-3 x 4; rest 2 min
+
1-15 KBS breathing ladder - 2/1.5 pd
(1 swing, 1 breath, 2 swings, 2 breaths…)
In a breathing ladder, you will complete one KBS, return the weight to the floor and take one breath, complete two KBS, return the weight to the floor and take two breaths and so on up to fifteen. Once you take the appropriate number of breaths you must begin your swings. DO NOT HOLD YOUR BREATH DURING THE KBS.

Results
A. 53KB, 3,2,3,2
B. Completed with 53kb
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