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, June 23, 2012

Big Dawg Open Gym

Open gym was crazy this morning, we had a ton of visitors as well as Redliners. The energy was out of this world and of course being surrounded by so many crossfitters is amazing. Went into this morning pretty sore but nothing was going to keep me from hanging out with all these fine people. Ended up doing a WOD with a few of our members and then later somehow got pulled into another one with a few of our guests....

WOD #1
"Annie"
50-40-30-20-10
Double Unders
Sit ups (unanchored)
Time: 8:15

WOD#2
21-15-9
Wall Balls
Pull ups
- walking lunges in between movements (10-12 steps)
Time: 5:25
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