Who is CrossFit for?
CrossFit is for anyone with the determination and commitment to learning skills that will improve their fitness dramatically. All the workouts can be scaled to any fitness level. The fundemental movements do not change just reps, weight and time, so it is accessible to everybody!
The CrossFit Method
Practice and train all major lifts; deadlift, squats, clean and jerk, and snatch. Master the gymnastic movements; pull ups, dips, push ups, sit ups, handstands. Row, run, bike and swim. Now mix them up into as many different combinations as you can imagine and do them at high intensity for short durations. Avoid routine! Learn and play new sports. - Founder of CrossFit, Greg Glassman.
Nutrition
Eat meat and fish, vegetables, nuts and seeds, some fruit, little starchy carbohydrate and no sugar - Greg Glassman, Founder of CrossFit. For further information look at the Zone Diet.
Warm up was the same for this group as the last
2 mins skip, 10 squats, 10 push ups, 10 sit ups x2
Tech
Squat tech as there was some bad form in the warm up and its alway good to go back and check the basics.
WOD
21 Wall ball shots
12 Knees to elbows
200m Run
x6
Cash out
10x stair runs
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