Digg Deep: Crossfit Total

Tuesday, October 13, 2009

Crossfit Total

I am a big proponent of Crossfit strength bias. It took my crossfit total from 900 to 965 in 6 months. My DL went up 50 pounds and my SP went up 15 lbs. My squat didn't change, but I didn't do back squat for the protocol. I can definately see this as worthwhile and will be adding in back squats to rest days when possible. I don't have the weight for home squats, but I will do them weekly, or so, at fury. Given how today went, I can definitely see Fran as a good WoD for tomorrow. I don't know how sore I will be later today, but things are looking good. Hopefully I'll go sub 3.

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World Class Fitness in 100 Words

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.