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, September 27, 2012

9-21-12

 “Helen”
 3 Rounds for Time:

Run 400 Meters
21 KBS (1.5p/ 1p)
12 Pull Ups
Results: 9:48 (PR)
9-25-12
Skill/Strength:
Every Minute on the Minute for 10 Minutes complete:
1 Power Clean + 1 Split Jerk  (Use 85% of your 1RM)
+
In 12 Minutes Complete:
100 Double Under or 500 Single Buy In, then…
AMRAP:
7 Dead Lift (275#, 225#, 185#, 135#)
20 Burpees
Results:
Power Clean/Split Jerk : 145#
+
12min AMRAP: 3 rounds + 4 DL @ 225
9-27-12
Strength
7 sets of 2 Hang Cleans + 1 Push jerk- Heavy as possible. Rest 1 minute between.
+
Alternating Tabata of:
Push Ups
Ab Mat Sit Ups
Results:
Hang Clean/ Push Jerk: 3 sets @ 135#, 4 sets @ 145#
Tabata: 8/10
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