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

Saturday, November 3, 2012

Open Gym #OPT

5 sets:
3 squat cleans (moderate)
3 muscle ups
- rest 2 min b/t sets
+
5 sets
3 front squats (moderate)
10 ring dips
-rest 2 min b/t sets

-rest as needed
A. KBS russian - EMOM 10 reps - 10min
B. Farmers carry - carry 2 heavy implements  for 30 sec
    - rest 2x the work time X 5


Results:
Squat cleans @ 135#
 - felt smooth and fast.
+
Front squats @ 155#
- a little slow out of the bottom today, but otherwise the weight wasn't an issue. Was a little tight, being that it was early and have gotten a little behind on stretching.
+
A. 70#
     - was working full kbs with the 2p awhile back and have let up on it recently so this was great workout for me to do. Didn't have any issues getting 10 russian swings unbroken for 10 min so happy with it.
B. 55#x2 farmers carry
 
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