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.

Floor Press

November 14, 2018

Wednesdays Bridgetown Crossfit WOD:

Floor Press

build up to heavy 2
THEN 3×1, 2×2 + 12 Scap Pull-ups

5 Rounds

6 Floor Press 975% of 2)
Strict Chest to Bar Pull-ups

3 Minute Work Sets

November 13, 2018

Tuesday’s Bridgetown CossFit WOD: Hang Power Snatch build up to heavy 2 THEN 3×1 6 Three Minute Work Sets 3 Hang Power Snatch (80% of 2) 9 Lateral Over the Bar Burpees 27 Air Squats Rest with remaining time

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Row, Press and Row

November 12, 2018

Monday’s Bridgetown Crossfit WOD: For Time: 1000m 50 Thrusters 30 Dumbbell Push-ups to Row

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Power Cleans

November 9, 2018

Thursday’s Bridgetown CrossFit WOD: Power Cleans build up to heavy 5 THEN 3×3 For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean (65% of 5) 8 Toes to Bar

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Let’s get outside a bit more …

November 7, 2018

Wednesday’s Bridgetown CrossFit WOD: 4 Rounds for Time: 100m Farmers Carry 200m Sprint 20/15 Cal Row

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It’s 20 Minutes

November 6, 2018

Bridgetown CrossFit’s WOD: Push Press build up to heavy 7 THEN 2×4 20 Minute AMRAP 4 Push Press (85% of 7) 8 DB Push-up to Row 16 Kettle Bell Swings

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Power Snatch

November 5, 2018

Monday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 2 THEN 2×1 3 Five Minute Work Blocks I. 15 Chest to Bar Pull-ups With Remaining Time AMRAP: 10 Power Snatches (65% of 2) 4 Burpee Box Jumps Rest 5 Minutes II. 10 Chest to Bar Pull-ups With Remaining Time AMRAP: 8 Power Snatches (70% […]

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