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

Sunday, October 25, 2009

Sunday 10/25/09

Had some Delicious rocky Rococo pizza for lunch today (uncle sal's). delicious but packs a punch, I definitely felt like I should do something athletic today, Rockband was just not going to be enough.....

So I Jumped on the treadmill and added some pullups, cant go wrong with that right.

run 400m @ 7mph
15 pullups
run 400m @ 8mph
15 pullups
run 400m @ 9mph
15 pullups
run 400m @ 10mph

1 mile and 60 pullups in under 10 min
the running took 7:28 (the treadmill wasted some time getting up to speed)

Saturday 10/24/09

Claire is 17 months old today!

Today I worked out with Griffin at the Excercise Institute in Liberty Lake. We did the Super Slow workout style for about 20 min. I was exhausted.

Friday 10/23/09

Tonight Jayme and I decided to run on our new treadmill. We alternated running and watching Claire :)

I set the treadmill to a 1% incline.

run 400m at 6mph
run 400m at 6.5mph
run 400m at 7mph
run 400m at 7.5mph
run 800m at 8mph
run 800m at 8mph

101 situps

Friday, October 16, 2009

Thur 10/15/09 Clean and Pull




Power Clean 5x5
135, 185, 205, 235, 255x2

100 pullups for time
5:39

Wednesday, October 14, 2009

Tues 10/13/09

I worked out in a hotel today....

Run 1 mile at 7 mph on treadmill

50 air squats
40 situps
30 pushups
20 handstand pushups
2 rounds

run 1 mile at 7 mph on treadmill

I think this took 25-30 min

I was 166.2 lbs this morning!

Saturday, October 10, 2009

Sat 10/10/09 Barbara

20 pullups
30 pushups
40 situps
50 air squats
5 rounds for time

28:52
The last time I did this workout was in Jan. I beat my previous time by 5 min.

Friday 10-9-09

WOD:

200 m run
20 wall ball shots
15 burpees
12 SDHP (95lb)
AMRAP 30 min

6 rounds and 4 wall balls

Thursday, October 8, 2009

Thursday 10/8/09 Max pullups and Pushups

Max pullups
40

Max pushups without stopping
77

Tue 10-6-09 Grace and 2krow

grace
30 clean and jerks for time (135lbs)
3:24

2000m row for time
7:47

Sunday, October 4, 2009

Friday 10/2/09

21-15-9
Overhead Squat
Burpees

The RX was 95 lbs. I used my body weight. (165lbs)

12:13