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, November 10, 2011

Training (Function)
5 sets @ 100%:
1 squat clean
5 tough continuous thrusters
15 chin ups AFAP
rest 5 min b/t sets
(add load to clean/thruster per set)


Results
Squat Clean/Thruster load: 85, 95, 100, 105, 115
Pull ups: Ring Pull Ups (torn hand, didn't want to make it worse by doing them on the bar)


- After the last last workout, and feeling pretty terrible about how it went, wanted to come in strong for this one. With that said, felt real good about today. Would have liked to have used a little more weight for the squat clean, however it felt good to get a some work with it since we haven't done squat cleans a whole lot. Felt decent about the thrusters, need to work on staying a little tighter as to not lose control of the bar on the way down to the front squat. As for the pull ups, expected them to be easier on the rings, however that was not the case. did them unbroken but it was still challenging.
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