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.

How Far Can You Go?

November 15, 2017

Wednesday’s Bridgetown CrossFit WOD:

Power Clean + Front Squat + Push Press

build up to heavy 1+1+3
THEN 1+3+1

6 Minute Work Block

Nathan Front Squat in Crossfit MetCon
15 Push Press (60% of 1+1+3)
15 Push Press (70% of 1+1+3)
AMRAP Push Press (80% of 1+1+3)
Rest 3 Minutes

6 Minute Work Block

15 Front Squat (60% of 1+1+3)
15 Front Squat (70% of 1+1+3)
AMRAP Front Squat (80% of 1+1+3)
Rest 3 Minutes

6 Minute Work Block

15 Hang Power Clean (60% of 1+1+3)
15 Hang Power Clean(70% of 1+1+3)
AMRAP Hang Power Clean (80% of 1+1+3)

Hex Bar

November 14, 2017

Bridgetown CrossFit’s Tuesday WOD Hex Bar Deadlift build up to heavy 7 THEN 5×5 5 Rounds on 4:00 10 Pull-ups 15 Hex Bar Deadlifts (65% of 7) 30 Mountain Climbers

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Squats

November 10, 2017

It might be Veteran’s Day, but we have normal hours! Bridgetown CrossFit WOD : Front Squat build up to heavy 3 THEN 85% 5×3 10 Minutes on the Minute ODD: 15 2 KB Rack Squats (Aren’t these the best?!) EVEN: 10 Ring Row

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“Doce”

November 8, 2017

Wednesday’s Brigetown CrossFit WOD Power Clean Build up to heavy 5 THEN 3×3 “Doce” AMRAP 4: 30/25 Calorie Row 20 Power Cleans (80% of 3) 10 Burpee Chest to Bar WOD Rest 4:00 AMRAP 4: 30/25 Calorie Row 20 Power Cleans (70% of 3) 10 Burpee Chest to Bar WOD Rest 4:00 AMRAP 4: 30/25 […]

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Snatch Development

November 7, 2017

Tuesday’s Bridgetown Crossfit WOD:-) Power Snatch build up to heavy 3 10 Minutes OTM 2 Power Snatch (80% of 3) Rest 3 Minutes 3 Rounds for Time 15 Power Snatch (60% of 3) 10 Dumbell Push-up to Rowsb

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Chipper

November 6, 2017

Bridgetown CrossFit’s Monday WOD: For Time: 100 Kettle Bell Swings 80 Wall Ball 60 Toes to Bar 40 Burpee Box Jump 20 Chest to Bar Pull-ups 😉

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“We’ve Got Some Work to Do”

November 3, 2017

Friday’s Bridgetown CrossFit WOD: Push Press build up to heavy 2 THEN 5×1 For Time 1400m Row 4 Rounds: 4 Push Press (78% of 2) 4/4 Reverse Lunge (same bar) 8 Yates Row (same bar) Cash Out: 400m Row

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