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

Wednesday, May 27, 2009

NW Regional Qualifier May 16, 2009

There were two events at the qualifier. A strength and an endurance workout. The morning workout was a max deadlift and max shoulder press.

Shoulder press:
1st Attempt: 185 lbs
2nd Attempt: 198 lbs
3rd Attempt: 206 lbs (missed)

Deadlift:
1s1st Attempt: 418 lbs
2nd Attempt: 440 lbs
3rd Attempt: 475 lbs (missed)

WOD: 5 Rounds
3 muscle ups
30 wall ball shots
6 SDHP

I did not finish the workout in 20 min. I had the 6 SDHP left in the final round. I did improve my time from practice though. If I would have finished in 20 min I would have placed 35th place out of 100.
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