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, January 3, 2012

Training


A. Front Squat; build to a tough single

B. Hang Squat Clean practice - 7min mod. load

C. Walking Lunges - 150 for time
     rest 1min between C & D
D. GHD sit ups - 50 for time

Results


A. 180 (pr)

B. Completed

C. 2:55 (compared to Dec, 12. 2011 : 3:22)

D. 2:25 (compared to Dec. 12. 2011 : 2:52)
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