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.

Kelso -ish

April 3, 2020

Kelso is a CrossFit Football classic. Traditionally done with 135lb/115lbs barbell. At the call of 3, 2, 1, GO you accumulate as many thrusters as possible, at the top of the minute you must stop and perform 5 burpees then resume accumulating thrusters. Time is called at the completion of all 100 thrusters.

Modifications: Use one Dumbbell or Kettle Bell and alternate sides every 5 reps.
Don’t have dumbbells? Replace with GOOD star Jumps

For Time: (25 minute time cap)
100 DB Thrusters
*OTM – 5 Burpees

3 Five Minute AMRAP’s

April 1, 2020

Modification suggestions: Don’t have an erg? Replace with 30 Double Unders or 100 single skips or 50 Mountain Climbers. Don’t have a pull-up bar? Perform strict V-ups. Don’t have a barbell? Use anything to Goblet Squat, adding a 2 second pause at the bottom instead of going up in weight. 5 Minute AMRAP 21/15 Calorie […]

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Yoke/ Back Squat Program

March 23, 2020

Build up to (112% of heavy 5) 2×1 On 2 minute 97/5, 100/4, 103/3, 106/2, 109/2×1, 112/3×1 For Time:2 Rounds 50 air squats 35 push-ups20 Burpee‘s

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Monday Yoke Back Squat Program

March 16, 2020

build up to (110% of 5) 3×1 On the 2 Minute 90/9, 94/7, 98/5, 102/3, On the 90 seconds106/1, 109/1, 112/1, 115/2×1 For Time:5 Rounds 5 Chest to Bar 10 Knees to Elbows 15 Goblet Squats

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Monday Yoke Back Squat Program

March 9, 2020

build up to (105% of 5) 3×2 On the 2″ 85%/11, 90/7, 95/5, 100/3, 105/2On the 90 seconds110/3×1, 115/2×1 For Time:21-15-92 Handed Dumbbell Power Clean 2 Handed Dumbbell Front SquatToes to Bar

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For Time:

March 4, 2020

1500m Row 100 KB Swings 1500m Row

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Front Squat

February 28, 2020

build up to 107% of 3 on the 90 seconds [92/3, 107/2]x3 82/12 On the Minute for 15:Odd: 15/12 Cal Row Even:15 Hand Release Push-up

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