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, May 31, 2012

Training:
- Take 10 min to find a heavy but not 1rm thruster
- take 7 min to find a 1rm weighted pull up
+
10 min AMRAP
15 wall balls
10 push ups
15 box jumps (24)

Results:
Thruster: squat clean thruster 145#
Pull ups( pronated): 70#
+
AMRAP: 4 rounds+18 reps
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