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, January 27, 2009

1/27/08 Barbara

WOD Barbara
20 pullups
30 pushups
40 situps
50 squats
5 rounds for time.
Finished in 33:46 (about 10 minutes too long)

Wow! I can squat and deadlift over 400lbs, pullups, pushups, no big deal, but 40 situps and we have a big problem. The situps in this workout totally blew my time. I am going to start doing these at home at night. I need to get better at these.
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