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, December 2, 2013

A. BS @30X1; 2, 2, 2, [2,] [2]; rest 3mins last 2 sets tough

B. emom - 12mins

odd - Thruster 95/65# x 5-6

even - CTB chin ups kipping pronated x 7-10

C. emom - 1 rope climb 15' + 5-8 HSPU - 6mins

+

10mins Z1 AD

 

Notes:

A. build per set push it on the last two sets if feeling it

B. focus on your breathing and not grunting through the work

C. try to pace this record how many HSPU you do

- flush out easy AD ride

 

Results:

155, 185, 205, 225, 235

B. thruster @75x 6 reps

    CTB x 7 reps

C. Completed; HSPUx5 reps/set

Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)