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, October 26, 2013


A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B.
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets
C.
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 )

Results 
A. Kept it real light. Shoulder has been an issue lately overhead squatting.
B.
Set 1. 185
Set 2. 195
Set 3. 205
Set 4. 215
Set 5. 215
Set 6. 225
Set 7. 205x2
C. 16:25 (1.5p)
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