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.

Hex Bar Deadlift and Burpees

September 22, 2017

Bridgetown CrossFit WOD:

Hex Bar Deadlift

build up to heavy 2
THEN 5×1

10 Rounds

2 Hex Bar Deadlift (85% of 2)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Snatch Technical Day

September 20, 2017

Wednesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 3 THEN 3xx1, 2×2 On the Minute 8 Minutes 3 Snatch Pulls (75% of 3) 2 Snatches 4 Minutes 2 Snatch Pulls (85% of 3) 1 Snatch

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3 Work Blocks

September 19, 2017

Tuesday’s Bridgetown CrossFit WOD: Clean Deadlift + Hang Power Clean + Push Jerk build up to heavy 3+2+1 3 4 Minute Work Blocks I. 3 Rounds 12 Clean Dead Lifts (65% of 3+2+1) 9 Hang Power Cleans 6 Push Jerks Rest 4 Minutes II. 2 Rounds 12 Clean Dead Lifts (75% of 3+2+1) 9 Hang […]

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Front Squat

September 18, 2017

Monday’s Bridgetown Crossfit WOD: Front Squat build up to heavy 2 THEN 5×1 15 Minute Chipper 40 Front Squats (75% of 2) 30 DB Snatch 20 Chest to Bar Pull-ups

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September 15, 2017

Bridgetown CrossFit WOD: Thruster Build up to heavy 3 5 4 Minute Blocks Prowler Double 10 Thursters Rest with remaining time

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Snatch Progression

September 13, 2017

Bridgetown CrossFit’s Wednesday WOD: 5 Minutes on the Minute 5 Halting Snatch Deadlifts; pause below knee 5 Minutes on the Minute 3 Snatch Pulls from the ground Build up to a heavy Power Snatch from the ground THEN 85% of 1 4×2 8 Minute AMRAP 10 Toes to Bar 10 Burpees

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How much weight can you move?

September 12, 2017

Tuesday’s Bridgetown CrossFit WOD: 25 Minute AMRAP 100m Farmers Carry 20 KB Swings 50m Waiters Walk 200m Sprint

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