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, October 5, 2012

Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% ; rest 2:00 b/t sets

All Percentages are based off of your 1 Rep max
+
4 Rounds for total working time of:

3 Hang Power Clean @ 80%
6 Box Jumps 30″/24″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80% (Same Bar)

Rest 1:1

Back squat : 175#, 185#, 205#, 215#
+
4 rounds : 16:37 @ 135#
- subbed in 10 burpees as fast as possible for the 100m sprint due to rain.
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