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, February 22, 2013

A: Dead Lift- Build to a tough 3 Touch and Go.

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5 Minutes of Power Snatch Tech work.

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10-8-6-4-2

Power Snatch- Base Snatch load on comfort, efficiency and speed. No Rx’d loads today.

Bar Facing Burpees

Results:
Dead lift @ 255#
- had more in me but didn't want to strain to much to get something higher today.

WOD@75# - 6:06
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