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, March 6, 2015

15.2 (trial)

15.2

0-3:00
2 rounds 
10 OHS(95)
10 CTB

3:00-6:00
2 rounds 
12 OHS
12 CTB

6:00-9:00
2 rounds 
14 OHS
14 CTB

- continue in this fashion until you cannot complete the 2 rounds within the 3 min 

Result: 57 reps 
- devastating workout for me, OHS are not where they should be for myself. I also don't practice them enough so I only have myself to blame. Did just a quick runthrough of it tonight. I'll hit it hard on Sunday or Monday and see if I can get that second round finished. Don't expect anymore than that. 

Finished 15.2 and decided to do a little extra 

Bench press wave; 5-3-1-5-3-1
- second 531 is heavier than each of the first sets 

Before each set of bench: 5 GHD sit ups 
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