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

Training:
A. Bench press @ 22X2
2-4; rest 2:30 x4

B. DB 1 arm bent over row @ 32X1
2-3; rest 1 min b/t arms x7
+
30 muscle ups for time

Results:
A.
Set 1: 135x4
Set 2: 135x3
Set 3: 135x4
Set 4: 135x3

B. 55# DB, 3 reps all sets
+
30 muscle ups for time: 10.12(pr) compared to the last time of 15.20 (not sure what the problem was the first time around but had trouble stringing reps together)

- felt great today. Could not have gone up a whole lot with the bench but I kept to the tempo. Probably would have been safe using 60 or even 65 for the rows but didn't want to end up rushing the tempo because of the weight. For 7 sets i think the weight worked out just fine. Very happy with the muscle ups. Tore a good chunk of skin on the 20th rep. Couldn't string multiple reps together with the tear. Should have had under 10 min today.
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