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, September 24, 2013

Workout of the Day
A.
Three sets for times of:
4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes

B.
Take 15-20 minutes to build to today’s 1-RM Jerk

C.
For max reps:
30 seconds of Shoulder to Overhead (205/145 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (185/135 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (165/125 lbs)

D.
For time:
75/50 Ring Push-Ups

Results:

A. 
Set 1. 3:22
Set 2. 3:25
Set 3. 4:01 ( pistols took forever)

B. 175#

C. 
135 (9 reps)
110 (11 reps)
95 (15 reps)

D. 3:18 ( I think I found a weakness)

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