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

Tuesday, November 1, 2011

Warm Up
Row 250m
+
10 jump squats
10 Good Mornings (bar)
10 Pull Ups
(x3)

Training

A. clean grip RDL @ 2020; 15,12,9; rest 2 min.  See Romanian Dead Lift (RDL) videos at bottom.
B. KBS Russian x 25 unbroken; rest 90 sec x 3
C. Push Ups @ 2222; amrap (-1) x 3; rest 2 min
D. Double Unders - 30 unbroken x 6 for time; must stop after each 30 reps. 90 singles for some of you.

Results
A. 115, 135, 145
B. 53# Unbroken sets
C. 18, 12, 10
D. 5:50
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