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 9, 2008

Tuesday WOD and Food





















Today's WOD was called the Dumbbell Complex, by Dan Staton
5 X DB Squat
5 X DB Squat Jump
5 X DB Squat Jump Row
5 X DB Squat Hang Clean
5 X DB Thrusters
3 X Burpees
2 Plate pushes
All of that is ONE Set. The workout was 5 sets for time. I used 40lb dumbbells and finished in 16:43.

I also Played Racquetball for 1 hour.

FOOD
Breakfast 4 blocks
-Whole wheat waffle with protien, peanut butter, and sugar free syrup

Lunch - 4 Blocks
-Tuna Sandwich with whole wheat bread, mayo, 1 can of tuna, and avocado
-24 almonds

After Workout Snack 2 blocks
-1 cup strawberries
-1/2 cup blueberries
-1 tbsp peanut butter
-1 scoop protein

Dinner 5 blocks
I thought that since I Played racquetball AND Crossfitted today I deserved some delicious Noodle Express!!
- Whole grain rice, grilled vegetables, and shrimp.
- 8 oz milk
I know I had too much rice and grains today but we were on our way home from the gym and Noodle Express was calling our name SO loud, it was really, really good!

Before Bed Snack 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-12 almonds
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1 comment:

Wichman said...

You played awesome yesterday! And the Noodle Express WAS calling our name, yum! Keep up the hard work, it is and will continue to pay off! xoxoxo

December 10, 2008 at 8:06 AM

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