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

Monday, November 18, 2013


A. BS @30X1; 6, 4, 2, 6, 4, 2; rest 3mins 
B. emom - 14mins 
odd - Squat clean TnG x 4 60-70% of 1rm
even - 3 MU 
+ 
For time 
50 wall balls 20/14# 10/9' target 
20 chin ups 
35 wall balls 20/14# 10/9' target
20 chin ups 
20 wall balls 20/14# 10/9' target
20 chin ups 

Results:

A. 155, 185, 205, 175,205,225
B. Complete
- squat clean @115
- Muscle Ups Unbroken sets
+
10:26 Rx
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