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

Thursday, August 8, 2013

8-7-13

A. Press @ 10X2; 2-3 x 4; rest 2 min
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min
+
3 sets:
AMRAP unbroken MU's
rest 10 sec
AMRAP wall balls in 60 sec
rest 20 sec
AMRAP DU's in 90 sec
rest 3-4 min walking actively
 
Notes:
- pause 2 sec overhead on press and prep breath for eccentric
- make scapula do the work for DH2I, pause at top briefly
- push unbroken barrier for MU's - record all reps
- go for big deep set on DU's, no pacing allowed, then hammer home as needed
 
Results

A. 115x3, 115x3, 125x2, 130x2
B. completed, 3 reps/set
+
Muscle ups: 4,5,2
Wall ball: 22,21,21
Double under: 70,75,73
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