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 7, 2011

Training


A. Forward lunge @2011, 12 steps total; increase load per set
     rest 2min b/t sets x 5

B1. OHS @4211
B2. Leg less rope ascent x 3

C. As many 1-5 strict pull up ladders in 5 min

D. Side bride 30 sec/ side; rest 10 sec per side
     x 3

Results


A.
set 1: 95
set 2: 115
set 3: 120
set 4: 125
set 5: 125
- jumped a little quick in weight. should have used 110 for the second set, Would not have completed 12 steps with more than 125 on the last set.

B: Not a fan of over head squats. Used 45# bar. Did what I could, kept the tempo but not sure about how great the form was. Will need to work at this one. Rope climbs were fine, love leg less rope climbs

C. completed 2 + 2 reps

D. Completed without any problems
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