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

Wednesday, December 14, 2011

Noticed I missed Thursday, Dec 8th, so here it is

Training
Skill/Mobility/Recovery
 - Jump knee tucks in place - low ground reaction time
    - 5 reps per set; rest 1 min x 5
A. Power clean tech work - from ground + hang for 7 min
B. Bench press @20X1 w/55% 1rep max; 8 sets of 2
     - rest 45 sec b/t sets
C. KBS 1.5pood x 12; rest 1 min x 3
D Back ext. @ 1010; 20 reps; rest 1min X3

This was the last training day before the level 1 cert. Took Friday off.


Tuesday, December 13th
Training

A. Bench press @22X2; 5-7 reps
     - rest 3 min x4
B1. Ring Dips strict +10lb @ 31X1; AMRAP
    - rest 20 sec
B2. Clean grip DL @ 20X0; 3-5 mod. load
       - rest 3 min x 5
C. GH raises @2010; 8-10; rest 1 min x5
+
AMRAP burpees in 20 sec; rest 40 seconds
Results

A. 115, 7 reps for all sets
B1. 6,7,6,5,4
B2. DL = 185#: 5,5,4,5,5
C. Completed
+
AMRAP burpees: 10, 9, 9, 7, 8, 7

Felt pretty good with this workout. By the end I was pretty destroyed. Decided to stay with 185 DL. I'll have a chance to add some weight in upcoming workouts, want the form to be there first. By the time I got to the burpees I had no push left from my chest or arms. Made this part much harder than I had expected.
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