Strength:
3x5 back squat
WOD:
AMRAP in 10 min of:
first round
1 chest to bar pull up
1 front squat (135/95)
1 HSPU
second round
2 chest to bar pull up
2 front squat (135/95)
2 HSPU
go up in reps each round
“To eat is a necessity, but to eat intelligently is an art.”
~ La Rochefoucauld
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, Courtesy of CrossFit Inc.
CrossFit Trifecta
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12 comments
Samantha:
95 3x5 back squat.
8rds and 1 fs
( sorry.... I was on my 9th
round but didn't finish. So I think that means
8rnds and 1 squat.)
Play some of those new tunes on your ipod next time we work out! No more girly-man music!
Strength: 3X5 135# <--don't laugh!
WOD: 7 + 6 pull ups green band, 115# front squat, box kneeling HSPU. Probably could have done the front squat rx...next time for sure!
3x5 squat 225
WOD: 7rds+5front squats
#105, red band, 2mats
3x5 310#
11rds RX
you got it Morgan.
3X5 205#
6 RDS 5 PULLUPS
3 x 5 back squat: 95 lbs.
WOD: 6 rounds + 4 squats
(Rx'ed pullups, 2 mats and 65 lbs)
WOD 7 + 3 pull ups
8+9pull ups RX
3x5 back squats-135# PR
WOD: 10 & 7HSPU with 65# (shoulder injury)
6 rounds and 3 Chest Pull Ups
HSPU Did w 10# weight & 1 Mat on top of weight
Front Squat 85#
3x5 back squat : 95#
3x5 135lbs.
amrap
8rounds 5pull ups 85lb. front squat/blue band/ and 2ab pads for hspu, cant say I enjoyed any of the movements today.