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

Monday 1-5-09 WOD


I am back after taking two weeks off during the holidays. I was a much needed break but I am ready to get back into the gym. I don't have any workout pics so I have some winter acrobatics.


WOD

1000m row

100 pullups

200 pushups

300 squats

1000m row

for time!

I finished in 34:16


Wow! that was a nice welcome back workout!!
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