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, April 18, 2012

Training


A.( 1 - push press, 1 - push jerk, 1 - split jerk) @ 80% - rest 90 sec. x5

B. 2 hang power snatch - heaviest possible, rest 60sec
B2. 3 clean pull @115% (of clean) - rest 60sec x 5
+
3 rounds for time:
8 push jerks 125#
run 200m
16kbs
run 200m
24 burpees

Results


A. 130#

B1. 95#
B2. 135#
+
3 rounds: 20:00
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