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 22, 2013

OPT: 7-22-13

P 
A. Find your Max Vertical Jump - 3 attempts 
B. EMOM - 12 min
odd - PS TnG - 60-65% 1RM x 3
even - 1 MU + 5 ring dips
 
rest as needed
 
5 sets incremental effort:
PC TnG x 3
6 burpees AFAP
AD 15 sec max sprint
walk rest 4 min
 
Notes:
PS 1RM, not Snatch 1RM used for EMOM
stick to testing rules for jump
feet remain in place for TnG work, no movement
increase effort per set to max effort for last set on power sets
add weight per set to PC, plan this out before hand
 
Results

A. Not sure of an exact height but didn't feel great about it.
B. 12min EMOM complete; PS @75 Tng, muscle up+ring dips completed without a problem 
+
5 sets competed ; PC @ 115,125,135,145 all Tng ( could have started heavier)
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