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, April 6, 2014

Competitor's WOD

"Dork"
33 Front Squats, 185/125
15 Burpees
33 Deads, 185/125
15 Burpees
33 KBS, 70/53
15 Burpees


Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

Results:
Done at 135#: 12:05
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)