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

Friday, September 19, 2014

Saturday evening

Wanted to hit a heavy WOD. Wanting to stay as strict as possible with the Oly cycle but had to get a WOD in. Trying to stay away from the longer workouts while in the cycle in order to hit the gains im expecting from it.

For time:
5-4-3-2-1 reps/rounds of
Deadlift (235#)
Bench (155#)
muscle ups

Results: 10:29

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