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, January 25, 2012

1-24-12

Training


Hip/Ham/calf/ankle mobility
+
300m shuttle runs hard (50m turn arounds)
rest 7 minutes x 3
+
Prowler push had w/200# x 20sec; rest 4 minutes x 3

Results


Shuttle runs
set 1: 47s
set 2: 47s
set 3: 48s

Prowler
set 1: 55m
set 2: 55m
set 3: 50m
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