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, December 3, 2013

3 sets

5 TnG PS 60-70% of 1rm build per set
6 burpees AFAP
15 sec AD all out effort
rest 4-6min

+
3 sets

8 TnG DL build per set
5 no push up burpees AFAP (20")
row 15 strokes all out effort
rest walk 4-6min

Results:

 Part 1
0:56 (PS @65#)
0:54 (PS @ 75#)
0:54 (PS @ 85)

 Part 2
1:11 (DL @ 225)
1:15 (DL @ 225) - forgot to build
1:13 (DL @ 235)

 This wod was programmed with 3 more sets of a 40 second row at 97% with a 4-6min rest in between efforts, however I ran out of time. Thanks a lot finals
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