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, August 25, 2014


1. Squat
A. 7RM Back Squat

2. “The Chief”
5 rounds of:  AMRAP 3min:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.


Results 

A. 205# x 7 reps 

+

"The Cheif"

Round 1: 4 complete rounds 

Round 2: 3 complete rounds 

Round 3-5: 4 complete rounds each 


Total: 19 rounds 

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