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

Wednesday, November 11, 2009

Mon 11/9/09

WOD
Max Pullups and Pushups 5 rounds 2 min rest between rounds
R1: 20 pullups, 25 pushups
R2: 20 pullups, 25 pushups
R3: 20 pullups, 25 pushups
R4: 20 pullups, 25 pushups
R5: 20 pullups, 55 pushups

100 pullups, 155 pushups
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