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, April 2, 2013

OPT: Being

A. Press 10, 8, 6, 4, 2; rest 2 min
B. Close grip bench press; 2-3x3; rest 2 min
+
3 rounds for max reps @90%:
2 min row
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
rest 3 min


Results:
A. 65, 85,90,95,115
B. 135,135,155
+
Row: 36,32,30
Push up: 30,25,24
T2B: 15,12,14

Felt terrible on the row. Even pressing strength has gone down considerably since starting the de loading for the month of the open. Can't wait to get back at it after next week.
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