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
Warm Up
100 singles
10 kb SDHP
10 kb swings
10 squats
10 push ups
3/3 TGU
(x2)
+
3-5 min row warm up
Training
500 meter row Time Trail. (compare to your last)
Rest 20+ minutes, then…
1 Round at 97%…
Run 400 meters
21 KBS
12 Pull Ups
Results
-500m Row (TT): 1:37 compared to (Nov. 4th - 1:37)
- 1 round of Helen: 2:30
Total Time: 3:07
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