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 9, 2013

 
A. BS @30X1; 1, 1, [1,] [1]; rest as needed last two sets tough
+
Row 750m
rest 2mins
10 burpee MU
10 wall walks
5 sets of 30 unbroken DU
10 wall walks
10 burpee MU
rest 2mins
Row 750
 
Notes:
A. if feeling it go for something
- 90% effort on 1st row try to match pace for both rows
- time row, time burpee, ww, du, time last row
- time entire piece
 
Results 

A. 205, 225, 230, 235
+
750m row - 2:50
Rest 2 min
10 burpee MU - 2:12
10 wall walks - 3:58
5 sets of 30 unbroken DU - 4:12
10 wall walks - 3:36
10 burpee MU - 4:20
Rest 2 min
750m row - 3:10


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