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 1, 2011

Training

Training

A: DB split squat @ 31X1
     6-8 reps; rest 1 min b/t legs x 4

B: DB back ext. @ 4022
     12-10-8-6; rest 3 min b/t sets

C1: ring push ups
      AMRAP (-2); no rest
C2: FLR on rings for max seconds; rest 3 min x3

Results
A. 35 pound DB
set 1: 8 reps/leg
set 2: 8 reps/leg
set 3: 6 reps/leg
set 4: 8 reps/leg

B. completed with 10 pound DB

C1&2
set 1. 15 reps, 36 second FLR
set 2. 18 reps, 26 second FLR
set 3. 15 reps, 16 second FLR

First day on the new programming. 35 for the split squats was a perfect weight I think, struggled enough to get 8 reps that I wasn't going to move up in weight. Back ext. were terrible just like I had imagined they would be but using just the 10 pound weight with that tempo was just perfect. A little upset about the ring push ups. Should be able to get more reps than I did but hitting the FLR right after was extremely tough no matter how many push ups I got.
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