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

Sunday, March 25, 2012

Training:
A.Clean grip DL; 5 sets of 3 heavy
Set 1: 205x3
Set 2: 225x3
Set 3: 235x3
Set 4: 235x1/205x2
Set5: 225x3
+
For time:
5 muscle ups
30 deadlift
4 muscle ups
25 deadlifts
3 muscle ups
20 deadlifts
2 muscle ups
15 deadlifts
1 muscle up
10 deadlifts
Time: 9:12
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