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, July 28, 2012

OPT: Being


A1. Push Press @ 12X1; 3-4 x 5; rest 2 min
A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min
B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes
C. 3 muscle ups - EMOM for 10 min

Results:

A1. 115# x 4 reps/set
A2. 40# x 3 reps/set
B. 115#
C. Did 7min of muscle ups
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