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, April 28, 2009

Tuesday 4/28/09

Deadlift 70% of max (275lbs) 30 times
Then, 30 burpees. For Time
5:31

Then we ran some lines on the b-ball court.

Saturday, April 25, 2009

Saturday 4/25/09

Filthy Fifty
50 of each exercise for time:
Burpees
box jumps
double unders
jumping pullups
kb swings
lunges
WB shots
Push Press 45lbs
situps
pushups

24:13

Friday 4/24/09

Deadlift 225lbs: 21,15,9
KB swings: 30, 20, 10

8:23

Thursday 4/23/09

run 600m
50 back extensions
50 45lb weighted sit ups
3 rounds for time
23:14

Tuesday 4/21/09

Row 500m as fast as you can
max pushups
for 5 rounds

R1
1:43
50 pushups

R2
1:45
50

R3
1:47
50

R4
1:41
50

R5
1:37
60

Rowed 2000m in 8:23
260 pushups

Monday, April 20, 2009

Monday 4/20/09

WOD
12 Burpees
12 pullups
10 Rounds for time!! 26:14

Friday, April 17, 2009

Thursday 4/16/09

WOD
30 wall ball shots
60 Yard walking Lunge
1 Rope Climb
5 rounds for time
19:32

Friday, April 10, 2009

Friday 4/10/09

WOD:
3 rounds of:
10 135lb clean and jerks
15 ring dips
20 53lb kettle bell swings

Finished in 13:25

Wednesday 4/8/09

WOD:
As Many rounds as possible in 20 Min....
40lb overhead 20 yd lunge walk
15 pullups
10 ring pushups

6 rounds

ahh, I actually got sick after this workout.