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, March 31, 2009

Tuesday 3/31/09

Had to work out in a hotel today.

jogged 1200 meters at 7mph on treadmill
50 pushups
50 situps
ran 400m at 8.5mph
50 pushups
50 situps
Ran 400m at 8.5 mph
50 pushups
50 situps

Finished in about 22 min
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Saturday 3/28/09

EVA!!
Run 800 Meters
30 pullups
30 Kettle bell swings
+++ 5 Rounds! +++

She is the devil! I barely made it through 2 rounds and had my DNF. I just was not feeling the whole workout thing this day.
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Thursday, March 26, 2009

Wednesday 3/25/09

WOD:
500 m Row then 21 115 lb push press
500 m Row then 18 115 lb push press
500 m Row then 15 115 lb push press
500 m Row then 12 115 lb push press
Finished in 11:02
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Monday, March 23, 2009

Monday 3/23/09 Squat Day







WOD:
Overhead Squat: 5,5,5,5,5
Front Squat: 3,3,3,3,3
Back Squat: 1,1,1,1,1
Overhead Squat: 135 lbs, 165, 185, 205, 205
Front Squat: 225lbs, 245, 265, 295
Back Squat: 315lbs, 345, 365, 405, 455

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