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

Tuesday, December 20, 2011

Training


A. Clean grip deadlift. build quickly to a heavy triple

B. In no more than 3 sets build to a heavy single deadlift

C1. Hang power clean heavy x3; rest 5 sec
C2. max height vert. jump; rest 5 sec
C3. KBS 2p. x6; rest 6min (X4)

D. GH raises x15; rest 1min X4

Results


A. 235#

B. 235, 255, 275

C1. 135#
C2. completed
C3. Completed

D. completed

Was excited to see where my deadlift was at. Thought it would be a little better than it was, however I also haven't deadlifted heavy in awhile. Didn't seem to have too much trouble with 235 for three reps but after that everything stopped moving and had a lot of trouble with the heavy single. Felt ok with hang cleans, 135 was probably enough (need to get the elbows under faster) and I'm sure I could go up in weight a little. KBS actually went pretty well with the 2pood, it's definitely one of my weak areas though. Things are moving along well with the programming, excited to move on.
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