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, December 21, 2008

Saturday WOD, Food, and Sweater Party

WOD
Racquetball for 2 hours. Then....
100 pushups
100 pullups
100 situps
100 air squats
for time
I did not have a timer with me but it took about 17 minutes.

FOOD:

Breakfast 4p, 2c, 11f
1 cup of oatmeal with 27g protein
33 almonds

Post workout shake 4p, 4c, 11 protein
4oz turkey breast
1/4 carbforce drink
33 almonds

Lunch
6 inch oven roated chicken breast subway sandwich
33 almonds

Dinner
bowl of venison chili
2 tbsp peanut butter
jello pudding

Ugly sweater party
Too much wine
(since I didn't have workout pics I posted some pics from our annual sweater party)




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