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

Wednesday, March 21, 2012

OPT: Being

A1. Standing Press @ 21X1; 2-3 reps
       rest 20 seconds
A2. Chest to bar pull ups x 15 (unbroken)
       rest 3 min (X 4)
+
4 sets:
10 Burpees AFAP (as fast as possible)
25 Double Unders AFAP
rest 45 seconds

Results:
A1. 95x3, 100x3, 105x3, 110x3
A2. first two sets unbroken sets, last two sets 10/5
+
completed
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