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, April 7, 2014

Competitors WOD: open 2015 training

1.  Clean Complex
work up to a heavy set of: Squat Clean + Front Squat + Jerk

2.  5 RFT:
10 TTB
8 DB Thrusters, 40/30
12 DB Walking Lunges Steps, 40/30 (6/side)
200m Run

Results:

1. Complex: 155#, was hoping for a little more but just came off of a squat biased program and overhead strength is a weakness right now, nor is my jerk too solid at the moment. 

2. 5 rounds: 14:54 (Rx)
Hurt my sole a little bit 
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