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, April 12, 2012

4/11/12

Training


A. 10 min to establish a 1rm weighted muscle up

B1. Back Squat: 5@60%, 5@70%, Max effort @80% - rest as needed
B2. Bench Press: 5@60%, 5@70%,  Max effort@80% - rest as needed
+
5 Rounds For Time

7 HSPU
14KB snatch 1.5p
21 Slapping Pushups (hands slap chest)

Results


A. 30 pounds

B1. Based off 1rm of 225#: 135,155,180x8reps
B2. Based off 1rm of 175#: 105,120, 135x10 reps
+
5 Rounds:18:30
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