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, July 27, 2009

Monday July 21 2009 "Curtis"

10-1 Single arm Snatch Progression
*With a single arm perform 10 deadlifts / 10 deadlifts to high pull / 10 snatches /switch arms and repeat.

1-10 50m sprint
Explanation: Perform your set of 10 on each arm…followed by 1 50m sprint…perform your set of 9 on each arm…followed by 2 50m sprints…continue this pattern until you have completed your set of 1 on each arm…followed by 10 50m sprints.

34 min or something like that....
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