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

Tuesday, March 9, 2010

Affiliate Cup Tryouts Sat March 6, 2010

Affiliate Tryouts 2010 from dan staton on Vimeo.


We had tryouts at our gym to put a team together for the affiliate cup competition in Puyallup, WA on May 15-16. We had 3 workouts and the top 3 guys and top 3 girls won spots!

WOD 1:
Run 800m
225lb deadlift 20 reps
30 pullups
100 dbl unders
*9th place

WOD 2:
max clean and jerk in 5 min
*255lbs
2 min to do as many handstand pushups as possible. Each handstand is 5lbs.
*40, 200lbs
Total 455lbs
*1st place

WOD 3:
as many squat cleans as possible in 4 min (135lbs) then as many burpees as possible in 3 min.
33 squat cleans and 43 burpees = total 76 reps
*2nd place

Overall I placed 3rd and won a spot on the team.
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