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, July 29, 2013

 
A. clean - build to a tough-ish single - speed out of bottom - not a 1RM
B1. BS @ 3010; 4-5 x 5; rest 20 sec
B2. Weighted Chin Up @ 20X0; 1-2 x 5; rest 20 sec
B3.  Rope Climb leg legless 20'; rest 4 min  x5
C. AMRAP Barbell Step Ups in 5 min - 33% BS 1RM
 
Notes:
- work technique over loads for clean
- working sets for BS - only last 2 sets somewhat tough
- medium pronated grip for chin ups
- upper back for barbell step up, alt'ing legs per rep
- you CANNOT use opposite leg at top of step up until full hip extension is achieved

Results 

A. 165
B1. All sets of 4 reps. 155,165,175, 185, 185
B2. 35,53,53,53,53 (sets of 2 reps)
B3 complete 
+
Amrap
- 75# for 58 reps (20 inch box)
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