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

Stats

Weight: 142 (9/7/12)
Height: 5'10

Benchmark Workouts
Annie: 7.08(6/9/11)
Helen: 10.22(5/18/11)
Jackie: 8:17 (10-24-13)
Karen: 8:24(12/15/12)
LInda: 26:00 (11-18-12)
Nate: 5 rounds

Personal Records
Deadlift: 305 (2-5-12)
Back Squat: 275 (12-1-12)
Front Squat: 225 (12/1/12
Bench Press: 185(2/13/13)
Squat Clean: 185 (12-7-12)
Strict Press: 140 (10-9-12)
Weighted Pull Up: 85 pounds
Max Push Ups: 51
Max Time L-Sit: 33sec
Max Double Unders In 2min: 150
500m Row: 1:37 (11/18/11)
2k Row: 7.53 (3/13/12)
150 walking lunges: 2:55 (1/3/12)
50 GHD sit ups: 2:25 (1/3/12)
10min Amrap Double Unders: 370(8/5/11)
Unbroken Double Unders: 109
30 Muscle Ups for time: 10:12 (1-13-12)
Box Jump: 39 inches
400m Run: 58sec
1 mile: 4.48(H.S)
5k: 17.38(H.S)

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