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
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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1 comment:
You made that look SO easy!! It was fun to see and your little girl and wife are so proud of you! Those pictures are amazing by the way, who took them? =)
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