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

Saturday, January 19, 2013


A1. Weighted chin up; 2-3 tough reps x3; rest 10 seconds
A2. 10-20 unbroken CTB chin ups x3; rest 3 min
+
10 min amrap:
Squat clean 135
(perform 4 toes to bar on the top of each minute)

Results:
A1. 53x3, 53x3, 63x2
A2. 12,11,10
+
10min AMRAP
32reps rx
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