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

Monday, November 5, 2012

OPT: Being


A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec
A2. COVP Chin Ups - 15 unbroken x 4; rest 3 min

B1. BB Walking Lunges - 10 tough steps; rest 10 sec
B2. 15 KBS - 1.5 pd; rest 2 min x 3

Results:
A1. Front Squat @ 155x4, 155x4, 155x4, 165x4
A2. Pull Ups: Completed

B1. BB Walking Lunges: @ 135#
      - unbroken
B2. KBS: Completed unbroken
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