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

Tuesday, December 11, 2012

OPT: Being

A. Clean Grip DL: build to a tough 3 Tn'g

B. Weighted Dip; 5,5,5, rest 2 min
+
20 second max reps KBS, 2pood
20 second max reps burpees
20 second max calories airdyne
-rest 5 min actively
x5

Results:
A. 235#
B. 33#,38#,42##
+
(no airdyne so subbed a short shuttle sprint. about 40-50m out and back @100%)
Round 1 - 11,10
Round 2 - 12,11
Round 3 - 9,9
Round 4 - 10,9
Round 5 - 10, 10
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