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, January 4, 2013


A: Back Squat – 2, 2, 1, 1

B: Hang Power Clean from knee- 2, 2, 1, 1

+

30 Sec Max Reps Power Clean 115#

30 Sec. Max Reps Burpees

30 Sec. Max Reps KBS (1p/ 1.5p)

Run 200 meters

Rest 6 minutes X 3

Results:
A. 225,235,255,265(fail)
B. 155,155,160,165(fail)
+
Power clean rx - 11,10,10
Burpees - 12,11,10
Kbs - 10(2pood),9 (2pood), 11(1.5p)
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