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 25, 2009

Friday 1/23/09

WOD
Warmup: 1000m row
Overhead Squats and L-Pullups
15 - OHS
1 - L-Pullup
11 - OHS
3 - L-Pullups
9 - OHS
5 - L-Pullups
.....all the way down to 1 OHS and 15 L -Pullup
I used 135lbs for the OHS.
I finished in 19:30

I also got 185lbs for 5 just for fun

Food
Breakfast 5 blocks
whole wheat waffle with protein and peanut butter
2 eggs
1 pear
1 glass of milk

lunch 5 blocks
ww tortilla
5 oz turkey
1.5 apples
24 almonds

after workout shake 2 blocks
strawberries
blueberries
protein, creatine, glutamine
peanut butter
milk

dinner 5 blocks
salad with 2 cups spinach
1 cup black beans
1 can mushrooms
1/2 avocado
1/2 apple
2 glasses of wine

before bed 1 block
1/2 cup cottage cheese
6 almonds
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