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, August 12, 2013

 
A. Clean off blocks - build to a max in 10 min - mid thigh
B. FS @ 30X1; build to a 2RM in max 5 attempts
+
4 rds for time:
35 wall balls 
20 COVP chin ups
 
Notes:
- get the CNS primed for some explosive work
- be tight on the tempo for the FS 2RM
- Regionals 2010 workout for circuit
 
Results 
A. 165#
B. built to 215
+
4 rounds :16:04
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