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, December 7, 2012

A.M WOD.

Every even minute for 10 Minutes – 3 Power Clean & Jerks @ 75-80%
+
Every odd minute for 10 Minutes – 10 Burpees
Results
Clean & Jerks @ 125

P.M WOD (OPT-Being)
A. Incline bench press; build to max
B. Squat clean; build to a 1rm
+
7 min AMRAP:
3 thrusters
3 CTB chin ups
6 thrusters
6 ctb chin ups
9
9...
(open workout 12.5)

Results:
A. 155#
B. 185# (pr)
+
7 min AMRAP - 64 reps
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