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, July 2, 2013

OPT

A1. Weighted dips; 4-6x6; rest 2 min

A2. Weighted strict CTB chin up clusters 1.1.1x6; rest 15 sec/rest 2 min

+

Row 500m @85%

rest 2 min

x5


Results 

A1. 35x6, 35x6, 35x6, 53x5, 70x4
A2. 15, 15, 15, 20, 25, 30(failed first rep) moved down to 15 for 3 good reps.
+
500m row repeats @85%
2:00
1:56
2:03
2:01
2:02
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