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, March 1, 2013

A. Build to a tough 1 rep squat clean
+
7 unbroken pull ups
Rest 1min
15 unbroken wall balls
Rest 1min x5
+
Run 400m
Rest 1:1
Run 400m

Results
Squat clean 175#
+
Pull ups (butterfly unbroken)
Wall balls unbroken
+
400m- 60seconds
400m- 70 seconds
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