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

Thursday, December 15, 2011

Training

A1. Front squat @30X0; 5 sets of 3 perfect reps
       - rest 20 sec
A2. CTB(chest to bar) pull ups x15; rest 5 min
       - x5

B. DB split squat @30X0; 4-6 reps (x4)

C. FLR on rings; accumulate 300sec (5min) in as few sets as possible

Results


A1. 135# , 140 for set 2 only (elbows dropped slightly)
A2. Completed

B. 35# , 45# on the last set....6 reps for all sets

C. completed in 8 sets
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