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

Sunday, December 1, 2013

A. 1-1/4 BS @30X1; 4, 4, 4; rest 3mins
B1. close grip bench press @30X2; 5, 5, 5, 5; rest 90sec
B2. pendlay row @20X1; 6-8; rest 2mins
+
8 rounds for time
4 strict chin ups
7 ring dips
4 CTB chin ups kipping
7 HR pushups
AD 20cals
 
Notes:
A. - full depth, up to just parallel, back down and all the way up = 1 rep for BS
B1/2 - record weights used
- record time for workout
 
Results:
A. 135,155,185
B1. 135,135,155,155
B2. 115 - all sets
+
24:24
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