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, July 19, 2012

A.M - OPT Being:
A. Build to a heavy single Hang Squat Clean in a few sets
+
5 Rounds
3 tough n' go hang squat cleans tough
6 burpees as fast as possible
15 seconds air dyne - all out effort
- rest 3min adding 30 seconds rest per round

P.M

You and a partner will share the work load as you see fit…
100 Pull Ups For time
Rest 3 Minutes
500 Dbl. Unders (1000 Singles) For time
Rest 3 minutes
Row 1000 Meters For time
Rest 3 minutes
100 Push Ups For Time

Results: 
Being: 
Hang Squat Clean 145#
- used 135 for 5 rounds

Partner WOD: Kyle/Blaine = 23:50
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