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

Thursday, January 30, 2014

A. BS 3, 2, 1, 1; rest 3mins

B. build to a 1rm wtd chin pronated

 

rest as needed

 

For time all out

Row 250m

15 KBS 2/1.5pd

25 burpees

15 KBS 2/1.5pd

Row 250m

rest exactly 12mins x 2

 

Notes:

- BS go for something if feeling it if not shut it down and move on

- chin must be over bar hands must be shoulder width apart record weight plus body weight

- Lactate endurance test go for best possible time do not hold back

- record times


Results 
A. 205, 215, 225, 235
B. 82#
+
4:55
Rest 12 min
4:53
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