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, January 28, 2015


A. Strict press clusters 2.2.2.2×5; rest 20 seconds/rest 2:30
B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min
+
5 rounds for time:
12 OHS 95/55
6 toes to bar
12 DB thrusters 30/15#
6 chin ups

Results 
A. 85,85,95,100,105
B. 39 reps 
+
11:40 (65# OHS) , (30# DB's)
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