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, October 9, 2012


In 10 minutes, find your 1 Rep Max Strict Shoulder Press.
In 10 minutes, find your 1 Rep Max Weighted Strict Pull Up (add your bodyweight for a sum)
What percentage of your pull up is your press? Post Loads and Percentage to Board Please.
+
Skill:
10 minutes of Standing Triple Jump tech work- 2 legs, 1 leg, 1 leg and land with 2 legs. There is no falling backward however. You must stick your landing or fall forward for your jump to count.
Results:
Strict Press  - 140# ; 5 pound PR. (Body weight press)
Strict Pull up (pronated) - 80#
140/220 = 64%
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