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

Thursday, February 16, 2012

Past couple of workouts

Training


A. Bench press; 6-8, rest 90 seconds x 4
+
1 min max reps power cleans 95#
1 min max reps burpees
1 min max reps KBS 1.5p
1 min max cals row

Results


A. 135x6- all sets
+
Power cleans = 17
Burpees = 15
KBS = 16
Calories = 15

Training


Row M.A.P 1
30 sec @85%
30 sec @50%
x30 straight sets

Training


30 TGU not for time, challenging weight
+
OHS Tech work
+
Muscle up practice - false and non false grip; doubles and triples
+
Practice handstand walking

Results
TGU - 15 reps with 35 pound KB, 15 reps with 40 pound KB
- felt good with this weight, left side is much better with this than the right but chose the right weights to make it challenging

OHS - Still having trouble with the overhead squats, used the bar....hand is still giving me problems

Muscle Ups - felt great with these.....did as many triples as I could, mixed up the grip and hand no problems. did around 20 reps

Handstand walking - surprisingly did ok with the handstands. Best attempt was around 4 steps in a controlled handstand. Made it a couple steps each attempt but wasn't controlled at times.
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