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, January 11, 2009

1-7-09 WOD

WOD
shoulder press: 1,1,1,1,1
Push Press: 3,3,3,3,3
Push Jerk: 5,5,5,5,5

Shoulder Press:
135, 155, 175, 180, 180
Push Press:
185, 205, 215, 215, 215

I changed my diet about a month ago to include:
24 blocks of protien, 11 blocks of carbs, 66 blocks of fat.

I have slimmed up a little bit, I have been hovering around 176lbs but my strength is GONE.

I am going to eat 22-24 blocks across the board and double my fat intake to try to get my strength back.
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