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

Monday, April 1, 2013

OPT: Being


A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm
B. Muscle ups; 2-3 perfect reps on the minute for 15 min
+
15-12-9
Squat clean 135/75#
CTB chin ups

Results:
A. Completed @95#
B. 2 reps EMOM. Failed one rep in each of the last 3 sets.
+
7:05@95 ( a little sluggish today, also a little tight from squatting yesterday)
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