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, June 16, 2014

Power

1) Snatch from blocks (just above knee): work to a 5rm

2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Front Squat: 3×10 AHAP

2) Glute/Ham Raises: 3×20

Conditioning

For time:

15-12-9 of:

GHD Sit-ups
Power Clean 185/135#

Results:

Power:
1. 75#, it's light yet my snatch is actually coming along 

2. 155, 175, 195x7 reps 

Accessory:
1. Front squat: 135x10, 145x10, 145x10
2. Skipped 

Conditioning 
9:15 (135#)
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