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)
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