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 6, 2012

Max out

EMOM for 5 min
 - 2 hang squat cleans @ 50% (light and fast)

In 10 min find your 1RM - Strict Press
In 10 min find your 1RM - Dead lift

Results:
Strict Press - 135#
Dead lift - 300#

These were not PR's but satisfied with the lifts. I have only been at a 135# strict press for a short time now so I wasn't expecting too much more. Failed at 140# but it was close. Not sure what's up with the dead lifts lately. Last pr was 330-335.  ONWARD!!

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