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 WOD and Food
WOD: Shoulder Press, Push Press, Push Jerk....
Reps: 5-4-3-2-1 on each excercise.
135 x 5
145 x 4
165 x 3
185 x 2
195 x 1
Push Press
185 x 5
205 x 4
225 x 3
255 x 2
225 x 1
FOOD
Breakfast: 4 Blocks
-Whole wheat waffle, w/ protein, peanut butter and sugar free syrup
-8 oz milk
-1/2 pear
Lunch: 4 Blocks
-3 Eggs in whole wheat tortilla and 1/2 avocado
-1 apple
After Workout Shake: 2 Blocks
-1/2 cup blueberries
-3 strawberries
-1 tbsp peanut butter
-1 scoup of protein
-Taco Salad with: veneson, corn, black beans, spinach, salsa, sour cream, olives, avacado
Before Bed Snack: 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-12 almonds
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