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

Tuesday, September 11, 2012


Skill/Strength:
5 sets of 3 Hang Squat Cleans + 1 Jerk-  Heavy as Possible; rest 60 seconds b/t sets.
+
3 Rounds for time of:
14 Burpee Over The Box Jumps (24″ – 20″) You may land on the box.
21 KBS (53# – 35#)
28 Dumbbell Renegade Rows ( 35# – 20#)
Results:
Clean & Jerk: 145# ; all sets
3RFT: 14:45 (Rx)
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