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 14, 2012

Training
A. GHD sit ups
     10-12 reps; rest 1min x 3

B. Bench Press 55% of 1RM (move bar fast)
    7 sets of 3; rest 45 seconds b/t sets

C. KBS - 2pd; 6-8 reps
    rest 1min x 3

Results


A. 12 reps/set - back is a little tight still from deadlifts the other day but felt good with the GHD today

B. 110#, kept it fast and controlled

C. 8 reps/set....feeling great with the 2pd KB. Again, the back is a little tight still but felt fine with it.
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