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

Friday, September 28, 2012

Exciting news coming soon…



Strength:

A1: Pendlay Row X 5 reps Heavy; rest 1 minute DEMO VIDEO

A2: Split Press X 5 reps Heavy; rest 1 minutes X 3 sets.DEMO VIDEO

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10 Unbroken Front Squats- Chose a load that is challenging but doable for all 10 reps.

Run 100 Yards As Fast As Possible

Walk Back and Immediately Repeat X 4.

Results:
Pendlay Row: 135#

Split press: 95#
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Front squat: 135# - taken from ground
- all sets unbroken
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