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 22, 2011

Training


A1. Front squat @30X0; 5 sets of 3 perfect reps, rest 20 sec
A2. CTB Pullups x15; rest 5 min x5

B. DB split squat @30X0; 4-6 reps, rest 1min b/t legs x4

C. FLR on rings - accumulate 300 sec in as few sets as possible

Results


A1. 135,145,155,155,155 (felt better than the last time I did front squats)
A2. completed

B. 45 pound DB - 6 reps each set except 2nd set = 5 reps a leg

C. 7 sets, 1 set better than last time
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