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

Wednesday, January 15, 2014

A. BS @30X1; 3, 2, 3, 2; rest 3mins
B. close grip bench press @30X1; 3, 3, 3; rest 3mins
+
10min cap
60 wall balls 20/14# 10/9' target
40 KBS 2/1.5pd
20 burpees
amrap MU
 
Notes:
- BS second 3, 2 more than first
- opens pace mu finisher record when you finish burpees and amount of MU  

Results:
A. 185, 205, 210, 215
B. 135, 145, 150
+
126 reps (6 muscle ups)
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