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, October 22, 2013

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B.
Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed

C.
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

Results:

A. 85 all sets 

B. 155 all sets

C. 

Set 1. 2 rounds + 5 reps

Set 2. 2 rounds + 2 reps

Set 3. 2 rounds

Set 4. 2 rounds 

Set 5. 1 round + 13 reps

- HDPU's were the limiter here. Got through toes to bar and dips fairly easily. Held up on HSPU on the second round each set.

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