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, April 12, 2010

Mon 4/12/10

Wall Ball Shots 10/20 using a 10 foot target

pull-ups

box jumps

Start a stopwatch and…

Perform 10 reps of each exercise…each round you increase the reps by 1…so round 1 is 10/10/10, round 2 is 11/11/11, round 3 is 12/12/12…etc.

You will start a new round every 3 minutes and continue to increase the reps by one until you fail to complete the task in the 3 minutes allotted.

made it to 18 which is 126 reps of each excercise in 27min
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