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

Thursday, January 17, 2013

A: Strict Press Cluster 1.1.1.1.1; rest 2 minutes X 5 (These are 15 second rest pauses between reps)

B: Push Press 2-3 heavy; rest 90 seconds X 3

C: Push Jerk 3-5; rest 1 minute x 3

+

Row 1K

rest 2:1

Row 1K

Results:
A. 65,75,95,115,115
B. 115x3,115x3,125x2
C. 135x3,140x3,135x2

Row 1 - 3:40
Rest
Row 2 - 3:44
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