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

Tuesday, December 16, 2008

Monday WOD and Food


WOD:
1 hour of racquetball for warmup
30 clean and Jerks (135 lbs) for time.
Finished in 3:01

Dead Lift, Reps: 5,4,3,2,1
225 x 5
315 x 4
385 x 3
I did not finish the 2 and the 1, I was completely hammered from the cleans!!

Food ( I am currently eating 16 blocks per day and 2x as much Rx fat)
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, and sugar free syrup
-2 eggs
-1/2 pear
-8 oz of milk
(I think I'm getting in a rut! This breakfast is so fast and easy though!)

Lunch 5 blocks
-Sandwich with whole wheat bread, 1 can of tuna, mayo, 1/2 avocado

-Snack 2 blocks
-Whole Wheat tortilla with 2 eggs, 1/4 avocado, salsa

Dinner: 4ish blocks
-Scramble with 4 eggs, 1oz cheese, 1/2 cup black beans, 1 can of mushrooms, 18 olives
-2 cups of steamed veggies with cheese
-1 Coors lite
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