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

Friday, January 13, 2012

1-12-12

Training


A. Back squat @ 20X1; 4-6
     rest 2:30 x 4

B. DB walking lunges x 12 total, heavy; rest 1 min. x 4

C. KB snatch practice 7 min - tech work

D. GHD sit ups x 15; rest 45 sec x 3

Results


A.
Set 1: 155 x 4
Set 2: 175 x 4
set 3: 165 x 4

B. 55#

C. Completed

D. Completed

Coming back from a cold I've had for almost a week. Felt ok, but still lacking a little bit of energy. Normally I would expect my squat to be a little better than that. 55's for the walking lunges was fairly accurate, would not have been able to do much more. Felt solid on the GHD today.
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