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, January 12, 2014

A. SC 3, 3, 2, [2,] 1, 1; rest 2:45
B. 35 front squats from the ground for time (use 90% of weight from bracketed set above)
+
AD 15mins Z1

Notes:
- working sets, MAX 3 sec b/t reps
- take 90% of weight completed for the bracket set of 2- use for B

Results:
A. 
135x3
145x3
155x2
[165]x2
175x1
185x1

B. 5:41 @ 145#

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