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, November 4, 2011

Training

A. Standing Press - build to a 1RM - record weight in lbs
B. Weighted Chin Up - build to a 1RM - record weight of BWT + weight added as score in lbs
(record score as press weight divided by total chin up load + BWT - i.e. 165# press/185# BWT + 30# db = 165/215 = 76.7%)
C. 500m Row Time Trial

Results
A: 115 (need to work on this)
B: 70 (pronated)
C: 1:37
Score: 115/210= 55% ( BWT= 140)
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