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

Thursday, September 16, 2010

Thursday 9/16/10

OPT, add up score
max 3 rep front squat
295lbs
Max squat x 2 reps
185lbs
Max Pullups
40
Total
520

Run 4/400m on the pavement
1:20
1:20
1:26
1:27

WED 9/15/10

70 pushups with 1.5 second rest with "easy button"
800M run for time on street 3:05
Max Clean and Jerk 265
Row 100m x3 for time
18.2 slowest time

Mon 9/13/10

Hotel Room
250 pushups
100 situps
100 squats

Sat 9/11/10

4 rds
10 burpees
50yd plate push
10 thrusters 95lb
400m run with 20lb ball
24:34

Tue Sept 9/7/10

10 to 1
95lb snatch and handstand pushups
13:27

Saturday, September 4, 2010

Wed 9/1

run 800m
3rds of
25 burpee, squat clean, thrusters (35lb db)
25 weighted situps (25lbs)
Run 800m

Monday 8/30

“Barbell on Fire”
5 x Barbell Complex, 10 x Firedrill Burpees
4 x Barbell Complex, 10 x Firedrill Burpees
3 x Barbell Complex, 10 x Firedrill Burpees
2 x Barbell Complex, 10 x Firedrill Burpees
1 x Barbell Complex, 10 x Firedrill Burpees
FOR TIME!




Barbell complex:
1 Squat clean +1 Front Squat +1 Thruster = 1 rep of Barbell Complex
Fire drill Burpees:
chest to floor…roll completely over to your chest… jump back to your original starting position (dont forget to clap!) = 1 rep

Thursday 8/26

Burgener Warm-up, plus Snatch Transfer skills practice.  We are really starting to dial in that snatch technique!

WOD-O-THE-DAY:


5 ROUNDS, FOR TIME:

15 x Power Snatch (95#/65#)
400 meter Run