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

Sunday, February 24, 2013

Haven't posted in awhile, but here are the last few days. Will try to keep up with this more...

Training:
A. Strict Press Cluster; 1.1.1.1.1
- rest 10 seconds b/t reps
A2. Front Rack split squat @30X1. 4,4,4,4,4
rest 2min x 5
B1. AMRAP deficit HSPU's w/45# plates
B2. GHD sit up x 15
rest 1min x 3
+
10 down to 1
squat cleans @95#
1 up to 10
hand release push ups

Training:
A. Build to a heavy 3 front squat
B. Strict pull ups; 5,3,1 rest 2min b/t sets
C1. Thruster @115x3
rest 15sec
C2. Muscle up x5 (non-false grip practice)
rest 15 sec
C3. GHD x 15
rest 3min x 4



Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)