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, May 11, 2009

Monday 5/11/09

We found out what the workouts will be on this saturday at the nw regional crossfit qualifier in seattle.

first event:
max deadlift and max overhead strict press.

second event:
3 muscle ups
30 wall ball shots
6 SDHP (135 lbs)

Kenton and I worked on our deadlift and overhead presses first. we pulled 425lbs and pushed 195lbs.

Then we decided to try the second WOD: Kenton was amazing and finished it in about 13min!
I almost died and finished it in 23 min. I have some work to do since they are putting a time limit on this workout of 20 min.
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