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

Saturday, December 13, 2008

Friday WOD and Food



WOD: Obstacle Course
20 meter sprint
20 wall ball shots
20 pushups
500 m row
20 meter bear crawl
20 pullups
20 ball slams
20 meter tire drag
1st time: 6:10, 2nd time 5:51
Food
Breakfast 4 blocks
whole wheat waffle with protein, peanut butter, and sugar free syrup
2 eggs
8 oz milk
Lunch 4 blocks
whole wheat tortilla with 3 eggs, 1/2 avocado, salsa
1/2 pear
8 oz milk
Post workout snack 2 blocks
4 strawberries
1/2 cup blueberries
14 grams protein
8 oz milk
Dinner 4 blocks
4 oz chicken, black beans, corn, green beans, onions, garlic, green peppers, tomatoes, tomato puree
24 almonds
Before bed snack 2 blocks
1/2 cup cottage cheese
1 cup yogurt
12 almonds


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