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

Friday, May 18, 2012

Push / Pull


Training:
Skill:
12 Minutes to build to a tough Power Snatch.
+
A1: Max Effort Bench Press @ 80% 1RM; rest 60 seconds
A2: 1 arm bent over row 8/left arm, rest 30 sec. 8/right arm, rest 30 sec. X 4.

Results

Snatch - worked up to 105#, didn't feel as clean as some of my recent snatch days so didn't attempt to go any higher.

A1. Bench - 155# :  8,7,5,5 (reps)

A2. Row - 55#x 8 
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