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 7, 2012

PR Day

15 min to establish a 1RM Front Squat

15 min to establish a 1RM weighted strict pull up
+
800m run time trial

Results:
Front Squat - 205#; 15lb PR
Pull up; 80# (pronated grip) - old pr of 85, failed tonight at 90#
+
800m run = 2:30
 - Ran 2:12 in high school. This was the first time in a long time doing a 800m time trial. Very happy with that time, especially with all my lifts increasing as well. Had more in the tank :)
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