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 25, 2013

Training:

“LiL Grace”

30 Clean & Jerk for time (95#/65#)

-Rest 5 minutes

3 Minutes Max Reps Burpees

-Rest 10 minutes

Row Max Calories in 3 Minutes.

Results:
Lil grace - 2:42
+
3min AMRAP burpees - 42 reps
+
3 min max calories (airdyne) - 37 calories
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