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.

5 Minute Work Blocks

October 17, 2017

Tuesday’s Bridgetown CrossFit WOD:

Starts in the Shoulders
Although the toes and the lower body is what makes contact with the bar, the kipping motion starts in the upper body with the shoulders. With legs long and feet glued together, the athletes will push down on the bar to elevate the body upwards and pull the chest back through to the arch position. This press down is a similar movement to shutting the trunk of a car. If the hips lead the way in the kip, it will result in a swing and a longer distance for the toes to make contact with the bar.
Maintaining tension is one of the most important aspects of the kip. A great example of tension not being maintained is when athletes have to double kip. This double kip is a result of a passive return of the legs after the toes hit the bar

“Lead Foot”

30 Calorie Row
30 Burpees
30 Toes to Bar
rest 3 minutes

20 Calorie Row
20 Burpees
20 Chest to Bar Pull-up
rest 3 minutes

10/10 Calorie Row
10 Burpees Pull-ups


October 16, 2017

Bridgetown CrossFit’s Monday WOD Power Snatch build up to heavy single THEN 3×1 “Isabell” 30 Ground to Overhead (65% of 1, no more then 95#/135#) Compare to September 28, 2015, July 20, 2015, March 9, 2015

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4 Rounds for Time

October 13, 2017

Bridgetown CrossFit’s Friday WOD: Hang Power Cleans build up to heavy 5 4 Rounds for Time 40 Air Squats 20 Toes to Bar 10 Hang Power Clean

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Overhead Squat

October 11, 2017

Bridgetown CrossFit’s Wednesday WOD: Overhead Squat build up to heavy 7 4 Blocks of Work 3 Minutes of Work 21 Overhead Squats (55% of 7) 21 Lateral Over-the-Bar Burpees AMRAP KB Swings REST 3 Minutes 3 Minutes of Work 18 Overhead Squats (65% of 7) 18 Lateral Over-the-Bar Burpees AMRAP KB Swings REST 3 Minutes […]

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Hex Bar Deadlift

October 10, 2017

Tuesday’s Bridgetown CrossFit WOD: Hex Bar Deadlift 5-4-3-2-1 12 Minutes OTM Minute 1,4,7,10: 8 Hex Bar Deadlifts (70% of 1) Minute 2,5,8,11: 10 Dumbbell Push-up to Row Minute 3,6,9,12: 16 Pinch Sit-ups

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Fright Gone Bad Style

October 9, 2017

Bridgetown CrossFit’s WOD for Monday: 3 Rounds for Reps: 1 Minute per movement on a running clock 2 Dumbbell Push Press KB Swings Wall Ball Burpee Box Jump Cal Row Rest

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4 Three Minute Work Blocks

September 27, 2017

Wednesday’s Bridgetown CrossFit WOD: Push Press build up to heavy 5 THEN 3×3 4 Blocks of 3 Minutes 30 KB Swings 20/15 Calorie Row AMRAP Push Press (75% of 5)

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