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

Friday, August 9, 2013

A. PS x 1/Sn Grip Push Press x 3/OHS x 3; rest 1 min x 5 - moderate loads
B. Thruster - build to a tough single in 8 min
+
AMRAP in 8 min:
1 rope ascent - 15'
3 unbroken thrusters - 70% of B
+ 
AD 15 min @ Z1
 
Notes:
- work positioning for Snatch work; not load
- be aggressive on builds for thruster
- "punch and move" pace for AMRAP, not high turnover
- thrusters from ground in B and AMRAP

Results 

A. 65,65,65, 75,75

B. 150#

+
8 rounds even (32 reps) @105#
+
AD Z1 - complete

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