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, November 29, 2012

Being/Will


A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"

NOTES: Provide AM body-weight and limitation on the workout. As well as what round you started to "break down" if at all

Results:
Strict press : 135#
Weighted pull up: 90# (pr)
+
10 rounds: 9:32
- body weight @141#
- limiter was the box jumps
- started to break down on round 7
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