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

Saturday, April 7, 2012

Training


A. Take 5 reps to find a very heavy Push Jerk - no misses, rest as needed

B. 3x3 unbroken power jerks @ 85% of heaviest rep from #1 - rest 2 min

C1. 5 Back Squats @60% - rest 60 sec
C2. 5 Push Press - heaviest possible, rest 60 sec
         (x5)
+
4 Rounds For Time:

3 unbroken muscle ups
10 box jumps 36"
20 DB push press @50 pounds

Results


A. 95, 115,125,125,130

B. 115, completed....good weight for 5 reps, if technique was better should have had a heavier jerk.

C1. 135#
C2. 105#. probably should have went with 110 and struggled a little more but 5 reps was probably all i was going to get with 5 sets
+
4 RFT: 16:05
 - All muscle ups unbroken without trouble. At first was nervous about the box jumps but knocked them out with no problems. Lot of trouble with the push presses, took a lot of time.
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