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

Tuesday, February 26, 2013

A. Back Squat- 3,3,3; rest 3 min b/t sets

B. Power Clean- build to a tough but technical single

+

5 rounds for time:
5 power cleans @ 80% of B.
run 200m

Results:

A. Back squat = 205,225 (pr 3 rep max), 225

B. Power Clean = 175# (pr)

+
5 rounds for time = 8:52
power clean @ 140# (bwt)
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