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

Wednesday, May 29, 2013

A. Push Press 3x3; rest 2min
B. Incline bench press; build to a 5rm
C. Weighted supinated chin up cluster 5.5.5; rest 45 second / rest 3 min

+

3 rounds for time
15 Toes to bar
15 HSPU

Results:

 A. 145, 155, 155
B. 125
C. 35, 35 (4 unbroken reps, stepped down and completed last rep) , 20# (5 unbroken reps)
+
3 rounds for time - 6:28
first and second round unbroken, last round 10 and 5
hspu all kipping, 2nd and 3rd round broke them up into 2 sets to complete them
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