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

Thurday WOD and Food


Threllen
21 Thrusters (95lbs)
21 Kettle Bell Swings (55lbs)
15 Pullups
15 Thrusters
21 Kettle Bell Swings
15 Pullups
9 Thrusters
21 Kettle Bell Swings
15 Pullups
Finished in 8:11

This workout was a lung burner. Very similar to Fran.

FOOD:
Breakfast 4 blocks
-whole wheat waffle, with protein, peanut butter
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado
-Apple

Post workout shake 2 blocks
-3 strawberries
-1/2 cup blueberries
-14 grams protien
-8 oz milk
-2 tbsp peanut butter

Dinner 4 blocks
-whole wheat waffle with protien and peanut butter
-2 eggs
-1 pear

Before bed snack 2 blocks
-1 cup yogurt
-1/2 cup cottage cheese
-12 almonds
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