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, January 21, 2009

Monday Jan 21st WOD and Food

WOD Round 1 Round 2 Round 3
GHD Sit-ups 10 30 50
Back Ext 10 30 50
Thrusters 95lb 30 20 10
Pullups 50 35 20
Finished in 23:14
Wow, that was a puker, not literally but I had to lay on the ground for about 20 minutes!

FOOD
Breakfast 5 blocks
-whole wheat waffle with protein,peanut butter, and sugar free syrup
-2 eggs
-1 apple
-8 oz milk

lunch 4 blocks
-Whole wheat tortilla, 4 oz turkey, mayo
-Apple
-24 almonds

Post workout shake 2 blocks
-Strawberries
-Blueberries
-Milk
-Peanut butter
-Protein, creatine, glutamine

Dinner 2 blocks
1 cup cottage cheese
apple
12 almonds
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