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

Wednesday, December 3, 2008

Wednesday Food and Workout

WOD
"Roberta"
-1 Rope Climb, 5 Plate Pushes, 10 ball push ups is one round
-Complete as many rounds as you can in 20 minutes.

I finished 10 rounds in 20:34.





Breakfast - 4 blocks
-1 whole wheat waffle with a scoop of protein powder, natural peanut butter, and sugar free syrup -1/2 cup of applesauce -8 0z of skim milk

Lunch: 4 Blocks
I used my trusty magic bullet to make this concoction...
-Whole wheat tortilla with: 4 oz turkey from thanksgiving, 1/4 avocado, 1 tbsp mayo, 1 string cheese
-1 orange


After workout shake: 2 blocks
-strawberries, blueberries, peanut butter, milk, protein powder, L-Glutamine, Creatine

Dinner: 4 blocks
We decided to make a recipe out of the book, Mastering the Zone, by Dr. Barry Sears. We made a big breakfast scramble for dinner because we were getting tired of chicken and vegetables!
-Eggs, onions, garlic, tomato puree, mushrooms, cheese, black beans, avocado. (also called for zucchini but we didn't have any, so we used the black beans)
-8 oz milk

Before bed snack: 2 blocks
-Cottage cheese
-Yogurt
-Peanut Butter
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1 comment:

Wichman said...

You look HOT babe!! You should be so proud of yourself, I know I am. Keep up the great work!! You will do awesome in the games.

December 4, 2008 at 9:21 AM

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