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

Monday, December 19, 2011

Training


A. Barbell forward lunge @2011; 10 steps total per set
     build per set, rest 2min x 5

B1. OHS (overhead squat) @4211; knees out x5 reps
      rest 20 sec
B2. Rope ascent no feet x2; rest 4 min x 4

C. as many strict 1-5 pull up ladders as possible in 7min

D. side bridge 30sec/side; rest 10 sec x4/side

Results


A. 100, 105, 115, 120, 125.

B. first 2 sets used the 35 bar but it got to be too much. Went down to the light 15? bar. OHS is going well I think...just a movement I'm not quite used to yet. Rope climbs completed but ran into a little trouble on the second ascent on the last two sets but still got it done.

C. 2+3

D. completed

Felt great on the forward lunges today. It was 2 reps less than the last time I did this but still felt a bit stronger with it this time around. I was pretty smoked after the rope climbs but still pulled out the pull up ladder pretty well. 3 more reps than last time when I had 5 min on the clock. Things are starting to come along nicely...very excited to finish out this month and get moving onto another set of workouts.
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