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, April 9, 2014

Competitors WOD

1.  Jackie
1,000m Row
50 Thrusters, 45
30 Pull ups

2.  Clean Complex
work up to a heavy (not max) set of: Squat Clean + Front Squat + Jerk

3.  Front Squat
work up to a heavy (not max) set of 3 Front Squats

Results: 

Completed in reverse order:
1. Front squat: 185 x 3
2. Clean complex: 165#
3. "Jackie": 8:40
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)