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, September 26, 2013

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

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

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 1000 meters
25 Chest-to-Bar Pull-Ups


Results:

A 

Set 1. 175

Set 2. 185

Set 3. 205

Set 4. 185

Set 5. 205

Set 6. 215

B. 185#

C. 225#

D. 7:46 (row 3:57)



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