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

Tuesday WOD and Food



WOD:
10 overhead squats, 1 Burpee
9 overhead squats, 2 Burpees
8 overhead squats, 3 Burpees
...and so on down to zero using 95 lbs
-Finished in 7:54
Then...
500 M row for time:
1:39
Then.....
Played racquetball for 1.5 hours

Food
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, sugar free syrup
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-Whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado, salsa, 1/2 cup of black beans

Post workout Shake 2 blocks
-3 strawberries, 1/2 cup blueberries, 14g protein, 8 oz milk, peanut butter

Dinner 4 blocks
-Mandarin Chicken Salad: 4 oz chicken breast, mandarin oranges, 4 cups spinach, 1/2 avocado, 1 can of mushrooms, sunflower seeds, toasted sesame lite dressing
-8 oz milk

Before bed Snack
-1/2 cup cottage cheese
-1 cup Yogurt
-12 almonds
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