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 8, 2013

Workout of the Day
A.
Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 3-4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps
(working on rhythm and efficiency)

B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

D.
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds


Results:
A. Complete (nanos. I usually use weightlifting shoes. Has a little trouble, need to work on the ankle mobility.)
B. 160# (all Tn'G reps)
C. 200, 230,240,230(3x5)
D. 1:08, 1:11, 1:15, 1:16
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