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 2, 2012

Training


A1. Push press @ 12X1; 6, 6, 4 , 4 , 2
       rest 2 min
A2. Strict chins w/35 attached AMRAP; rest 2 min
      (x5)

B1. HSPU x 10; rest 90 seconds
B2. DB bent over row @ 31X2 x 10; rest 90 seconds
      (x4)

Results


A1. 95, 105, 115, 115, 125
A2. 5, 6, 5, 4, 5

B1. Completed
B2. Completed with 35 DB
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