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, August 31, 2009

Crossfit after 1 Year

I have been crossfitting for one full year now. I was 220 lbs when I started. As of 8/26/09 I am 172 lbs.




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Monday 8/21/09

WOD
AMRAP in 20 min

15 deadlift (205lbs)
12 pushups on a med ball
9 Double unders

9 rounds in 19:36
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Thursday, August 27, 2009

Thursday Aug 27 2009

WOD:
R0w 500 m
30 burpees
10 165 lbs overhead press
4:49
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Tuesday Aug 25 2009

Tabata ish...

Deadlift 30 seconds on 30 seconds off for 8 sets 135 lbs
163 reps

Hang Clean 30 seconds on 30 seconds off 8 sets 135 lbs
54 reps
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Friday, August 21, 2009

Friday 8/21/09 Diane

WOD Diane
21-15-9
225lb DL
handstand pushups
3:49
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Thursday, August 20, 2009

Thursday 8/20/09 "10 Rounds"

WOD
10 rounds of:

10 handstand pushups
10 pullups
10 squats
10 GHD situps

19:56
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Monday 8/17/09

WOD
AMRAP 20 min (95lb)
15 Deadlift
10 Squat Cleans
5 Snatch
Runn 400 meter
4 rounds in 24:35

then....
21,15,9
box jump
pullups
pushups
6.39
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Monday 8/12/09 Squat Day

WOD
BackSquat 10,9,8,7,6,5,4,3,2,1
10. 225
9. 245
8. 275
7. 295
6. 315
5. 335
4. 355
3. 385

had 395 on my back and racked it. Just seemed damn heavy!
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