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 14, 2011

Warm Up
shoulder rotations
pvc shoulder dislocates
+
10 pvc thrusters
10 second handstand hold
5 fast high jumps (knees to chest)
10 pull ups
(x2)

Training:(Function)

A. back squat - 2,2,2; rest 5 min
B. 10 chin ups COVP afap; rest 1 min x 3
C. standing triple jump (STJ) - jump; walk back x 3; rest 2 min x 3

Results
A. 185x2, 195x2, 205x2
B. Completed
C. ft 21.5



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