CrossFit Charleston

5.22.2012

Warm Up: 3 Cycles
150 Rope Jumps
6 Ring Pull Ups
150m Run
18 Ab Mat Sit Ups

9 Intervals at :90 sec each....:
7 Burpees
4 Hang Cleans (135/95#)

"Swallow the pill...."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...: RX @ 155

5 rds..2 MU..every 90 seconds; 5/23/12, 7:44 AM

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What is Crossfit Charleston?

CrossFit Charleston equals the raw, realistic, and the relentless pursuit of continuously higher levels of fitness. CrossFit is widely used as the principal strength & conditioning program for police academies, military special operations units, martial artists, and professional athletes. CrossFit has now become increasingly popular with the general public due to its ability to produce amazing physical and mental adaptations.

Crossfit Charleston is NOT for everyone! At Crossfit Charleston we do not train for "six pack abs" or "tight buns and glutes." We do not use machines and we are not a "weightloss" program. We do not associate comfort, ease, or complacency with our training.

We train for maximal human performance with the emphasis on accepting and conquering the numerous and variable challenges associated with our program...

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 climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc. hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regulary learn and play new sports.

5.22.2012

1 comment:

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