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

Saturday, August 3, 2013

OPT

will
 
AM
A. Stone to Shoulder practice - 5-10 min
rest as needed
5,4,3,2,1 for time:
Tire Flip Heavy
Rope Climb - 20'
rest as needed
for time:
FW 100 m - 100#/h
15 burpee MU
FW 100 m - 100#/h
 
PM
100 m IM warm up
then..
Swim 25 m @ 80% effort
rest 30 sec x 30 sets
(rest 5 min b/t each set of 10)
then..
100 m breast cool down
 
Notes:
- keep it moderate on stone, use heavy ball if no stone, if not ball or stone, warm up for workout
- record tire weight in comments; think "punch and grind"
- PM swim is aerobic intervals - keep it sustainable!
 
Results:

AM
A. Complete 
+
5-4-3-2-1 = 10:09 ( May have used too light a tire but was still a good workout)
+
WOD = 8:33 (75lbs/hand)

PM

Swim complete (15 sets)
- found out I need a lot of work
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