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

Sunday, December 30, 2012

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min
B. Split jerk; build to a tough single
C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets
+
For time:
50 meter farmers walk 2/1.5 pood
25 hspu
50 meter farmers walk
25 CTB chin ups
50 wall balls
25 toes to bar
50 wall balls
25 hspu
... clock starts immediately upon completion and scored as a second workout
300 double unders for time

A. 140,155,160
B. 165
C. 130
+
22:11
+
10:20
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