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, February 7, 2012

I have gotten a little behind on posting....so here's the past couple days of programming

A. Altn'g Reverse lunge with bar in front rack @ 32X2; 10 total, rest 2:30 x 3

B1. OHS @ 42X1; 3-5, rest 30 sec
B2. Legless rope climb x 2; rest 3:00 min x 3

C. Toe 2 bar x AMRAP; rest 3min x 3

Results

A.
set 1: 95x10
set 2-3: 115x10

B1. 45 bar
B2. up legless, legs down

C. 13,14,10


Training

A. push press @32X1; 4-6, rest 2min x 4

B1. Dead lift x 1; rest 5sec
B2. Max height vert jump x 2, rest 5 sec
B3. KBS 2p. x8; rest 5 min x 4

Results


A. 115,115,120,125

B1. 275,280,285,290
B3. All sets unbroken

Training


Rowing M.A.P
45sec @85%
45sec@50%
x25 - straight sets

2-6-12
Training


A. BB split squat @20X1; 6-8 rest 1min b/t legs x 4

B. 100 walking lunges for time

C. 50 KB snatches for time, 1.5p, 25/arm

D. 50 GHD sit ups for time

- res 1min b.t B,C,D

Results


A.
set 1. 95x8
set 2-4. 95x6

B. 1:56

C. 13:17

D. 2:46
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