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, January 16, 2012

Part 1

Airdyne M.A.P
30 sec. @85%
30sec. @50%
x 25; rest 1 minute off bike every 5 min

-completed; rpm 45-50

Part 2

OHS Tech work - build to a comfortable but technical load
+
A. Dead lift x 2; rest 2:30 x 6

B. Power clean x 1, Squat clean x 1, push jerk x 2; rest 2 min x 5

C. side bridge 45 sec/side; rest 10 sec. per side x 3


Results


OHS:
worked with the bar for awhile, feeling more comfortable with it. worked up to 65. It's getting there.
+
A. 245#, kept it touch and go for the first 4 sets and reset between reps on the last 2 sets

B. Started with 95#, I was concerned about my push jerk. Put 115 on for the second and third set but my jerk was falling apart. dropped the weight for the last rounds.

C. completed
    - 45 seconds is a long time
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