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

Saturday 1/24/09

WOD
Hang cleans (bw 185lbs) and ring dips
10 cleans
1 ring dip
9 cleans
2 ring dips
8 cleans
3 ring dips
all the way down to 1
This workout beat me up! My shins were bleeding, my thighs are bruised and purple, and i have blood blisters on my hands.
Finished in 19:35

Food
breakfast 5 blocks
4 eggs
1 oz of cheese
1 can of mushrooms
3/4 cup of black beans
1 pear
glass of milk

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

small lunch 2 blocks
ww tortilla, 2 oz turkey
12 almonds

dinner
big salad with: 5 oz of steak, spinach, onion, green pepper, mushrooms, olives
4 glasses of wine
2 lt beers

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