What is CrossFit All About?

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
Fran: 2:37
Pullups: 40
500m Row: 1:32
Grace: 3:04
Isabel: 2:51
Dbl Unders: 100
BackSquat: 455
Front Squat: 350
Overhead Squat: 250
DeadLift: 450
Shoulder Press: 205
Power Snatch: 205
Push Jerk: 300
Power Clean and Jerk: 265
Bench: 315
Crossfit Total: 1110

Sunday, November 30, 2008

Sunday Meals and Workout

I did not work out today.

My Meals: 15 blocks today

Breakfast - 4 blocks
-1 whole wheat waffle with a scoop of protein powder, natural peanut butter, and sugar free syrup
-1/2 cup of applesauce
-8 0z of skim milk

Lunch - about 4 blocks
-I was at a party for lunch today surrounded by casseroles, cinnamon rolls, muffins, and champagne!
-I managed to find some leftover turkey (about 4 oz) for protein, then I ate from the fruit and veggie trays until I was full, boring!
-I also had a mimosa, delicious!

Snack - 1 block
-1 string cheese
-1/2 cup applesauce
-5 almonds

Dinner -4 blocks
-4 oz chicken breast
-5 cups of broccoli and cauliflower with 1 oz of cheese
-1 orange
-12 almonds

Before bed snack - 2 blocks
-1/2 cup of low fat cottage cheese
-1 cup of low fat strawberry yogurt
-1 tbsp peanut butter
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