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, September 21, 2009

Saturday 9/19/09

Today I tried something new. My brother in law is going to start personal training at a new gym called the Exercise Institute in Liberty Lake.

The workout uses the Nautilus equipment. It takes 15-20 minutes. You do about 7 exercises. You do each exercise VERY slow until failure for about 60-90 seconds.

The workout was hard and I will be pretty sore. I think 2 days a week could really help increse muscle size and strength.

We also played racquetball for about an hour.
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