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 June 8th 2009
WOD
21 225lb deadlift
21 Muscle ups
21 135 lbs front squats
21 Handstand pushups
15 225lb deadlift
15 Muscle ups
15 135 lbs front squats
15 Handstand pushups
9 225lb deadlift
9 Muscle ups
9 135 lbs front squats
9 Handstand pushups
Muscle ups took 99.9% of my time. Everything else was a breeze!
39:40
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