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, July 24, 2013

A. CGBP @ 30X1; 3-4 x 5; rest 3 min
B. Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 3 min
 
rest as needed
 
Row 1K @ small percentage off 1K test HERE
rest same time as work time
(repeat 3 times)

Results 

A. 135x4, 135x4, 140x4, 145x3, 155x3
B. 95(sets 1-2), 100 (last set )
+
3:54, 3:58, 4:05
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)