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 14, 2012

Training:
A1.Push jerk 3,3,2,1 ; rest 90sec
A2. Weighted chin 3,3,2,1 ; rest 3min
+
Partner WOD
50 handstand push ups (HSPU)
100 pull ups
150 toes to bar

Results:
Push jerk: 115,115,135,140
Pull up: 53,53,63,70
+
Partner WOD
Brian Haskins and I - 16:55 Rx
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