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, November 23, 2013

A. emom - BS @20X1 60-65% of 1rm x 2-3 - 10mins 
B. OHS @32X1; 3, 3, 3; rest 3mins 
C. wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec/rest 3mins x 2 
D. wtd dip 35/15# attatched amrap 30sec; rest 30sec x 5 
E. pendlay row @20X1; 5, 5, 5; rest 2-3mins 
 
Notes: 
A. - speed focus 
B. - OHS from rack strict on tempo good contral in bottom position 
C. - same weight throughout cluster record weights used pronated grip entire time 
D. - record reps each 30sec 
E. - record weights


Results 
 
A. 155#x 3 reps/set
B. done light, squats to box. Working hard on squat mechanics 
C. 35# for both cluster sets
D. 15#, 13,9,8,6,6 (reps)
E. 115# all sets 


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