Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Cleans and Dumbbells

January 12, 2018

Bridgetown Crossfit’s Friday January 12, 2018 WOD:

Power Clean

build up to heavy 7
THEN 4 Rounds not for Time
4 Power Cleans (same weight)
4 DB Thrusters

For Time

DB Thruster (55#/35#)
Calorie Row
Power Clean (80% of 7)
DB Front Squat (55#/35#)

*no rest between couplets

“New Plan”

January 10, 2018

Bridgetown Crossfit’s Wednesday WOD for January 10, 2018: Hex Bar Deadlift build up to heavy 2 THEN 3×1 “New Plan”/h2> Part I: 10 Minute AMRAP 1 Hex Bar Deadlift (90% of 2) 5 Burpee Chest to Bar Pull-up Part II: 10 Minute AMRAP TBA 🙂 *No Rest between Part I and Part II

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Power Snatch

January 9, 2018

Bridgetown CrossFit’s Tuesday WOD: Power Snatch build up to heavy 1 THEN 85% 3×2 9 Minute Ladder 3-6-9-12-15… Hang Power Snatch (&0%) 5 Dumbbell Push-up to Row

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4 Minute Work Blocks

January 8, 2018

Bridgetown CrossFit’s Monday January 8, 2018 WOD: 5 Four Minute Work Blocks 21/15 Calorie Row 7/7 Alternating Arm DB Snatch 7 Burpee Box Jumps

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20 Minute AMRAP

January 5, 2018

Bridgetown CrossFit’s Friday January 5, 2018 WOD: Floor Press build up to heavy 5 20 Minute AMRAP 5 Chest to Bar Pull-ups 10 Floor Presses (85% of 5) 15 Cal Row

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Snatches and Swings

January 3, 2018

Wednesday January 3, 2018 Brigetown Crossfit WOD: Power Snatch build up to heavy 4 THEN 4×3 For Reps 3 Minutes AMRAP 12 Power Snatch (70% of 4) 12 KB Swings Rest 3 Minutes 3 Minutes AMRAP 8 Power Snatch (80% of 4) 12 KB Swings Rest 3 Minutes 3 Minutes AMRAP 4 Power Snatch (90% […]

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“All That”

January 2, 2018

January 2, 2018 Tuesday’s Bridgetown CrossFit WOD: All That 15 Burpee Box Jumps 30 DB Thrusters 60 Kettle Bell Swings 15 Burpee Chest-to-Bar Pull-up 30 Toes to Bar 60 Wall Balls

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