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 21, 2011

Warm Up
shoulder rotations 60 sec/arm
Samson stretch
+
med ball toss- 10
superman-15 reps
(x2)

Training

A. back squat - 5,5,5; rest 4 min  (go up in weight if successful with previous set)
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C. ring push ups @ 2222; amrap (-2) x 3; rest 2 min (sub regular push ups if needed)

Results
A. 
set 1: 155x5
set 2: 175x5
set 3: 195x3(failed 4th rep)
         - 185x2
B. 
set 1: 85x10
set 2: 95x10
set 3: 115x10

C. 
set 1: 12
set 2: 8
set 3: 6
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)