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

Friday, September 25, 2009

Friday 9/25/09 "FRAN" and Update

Fran Friday! We had a competition between the north gym and the valley gym today. Top 3 Fran times wins. The North Gym had 4 people under 3 min today, amazing.

Fran is:
21 thrusters (95lbs)
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups
for time

I had high hopes of finishing under 3 min today. My forearms were binding up and I actually fell off of the bar on the set of 9!

I ended up with 3:17

I took a few progress pictures. I have been hovering around 169-171 the last few weeks. Dan tested my body Fat Wednesday. 10.9% I think it is lower though, we will have to do it again.
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