CrossFit

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.

Power Cleans

January 7, 2020

build up to heavy 2
THEN 90% of 2 2×2

OTM for 10 Minutes
2 Power Cleans + 3 Clean Pulls (80% of 2)

10 Minute AMRAP
30 KB Swings
20 Alternating KB Step-ups
10 Power Cleans (70% of 2)

Squat Program

January 6, 2020

Yoke or Back Squat build up to 105% of heavy 5 for 2×2 On the 1:30 (% of heavy 5) 85/6, 90/4, 95/290/6, 95/4, 100/295/6, 100/4, 105/2 Tempo Overhead Squat 4 sets of 3 7 seconds Down7 seconds @ bottomExplosive out of the hole For Time: (5 minute cap) 21-15-9 DB ThursterToes to Bar

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Back Squat Program

December 23, 2019
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3 Rounds for Time

December 18, 2019

Power Clean + Push Press build up to heavy 10 from 12/3 3 Rounds for Time12 Power Cleans (85% of 10)12 Chest to Bar Pull-ups12 Push Press 12 Toes to BAr

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Monday Back Squat Program

December 16, 2019

Back Squat or Yoke build up to 105% of heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)81/6, 86/4, 91/286/6, 91/4, 96/291/6, 96/4, 101/2 Tempo Overhead Squats 5 sets of 2 – 7 second decent – 7 second hold at bottom – explosive concentric 2 Rounds for Time 30 KB […]

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Back Squat Program

December 9, 2019

Back Squat or Yoke build up to heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)78/6, 83/4, 88/283/6, 88/4, 93/288/6, 93/4, 98/2 Tempo Overhead Squats 7 sets of 1 – 7 second decent – 7 second hold at bottom – explosive concentric

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20 Minute AMRAP

December 6, 2019

200m Run 100 m Farmer’s Carry 5 Burpee Box Jumps

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