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

Wednesday, October 9, 2013

Workout of the Day
A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
V-Ups x 15-20 reps
(perform as quickly as possible)
Turkish Get-Ups x 3 reps each arm

B.
Take 15 minutes to build to a heavy Jerk

C.
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (30/20 lbs)
25 Kettlebell Swings (24/16 kg)
*If you don’t have a 30 lb ball, shoot it to 12-feet and note that you did so.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
60 Pull-Ups


Results

A. Completed 
- 35# for TGU
B. 175#
C. 3 rounds + 20 rounds (170 reps)
- 20# med ball
+
4:50 (60 pull ups)

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