CrazyWife CrossFit: CWCF Benchmark Workout

"What is CrossFit?"

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

--courtesy of www.crossfit.com

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.

--Coach Glassman

Zone Rules for Dining Out

- Never eat the rolls. If you're going to eat carbohydrates, save it for dessert.
- Always choose a low-fat protein entre and ask to replace any starches or grains with extra vegetables.
- While waiting for dinner, have a glass of water.
- If the low-fat protein you order is significantly larger than the size of your palm, take the excess home.
- Determine whether the carbohydrates on your plate are favorable or unfavorable. If you're eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.
- If dining out is not complete without dessert, then don't eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half.
--www.crossfit.com

Friday, October 31, 2008

CWCF Benchmark Workout

Our newest "Crazy" Shannon made it for her second workout so we ran
her through our benchmark workout. CrazyWife got in on the fun too.

CWCF Benchmark

Run 400m
40 squats
30 sit ups
20 push ups
10 pull ups

CrazyWife - 6:58 (knees; lg band)
Shannon - 7:43 (knees; lg band)

Great job ladies!!!

Sent from my iPhone

FORGING ELITE FITNESS IN THE LAND OF THE MORNING CALM

What is Fitness?

CrossFit Kids HQ

CrazyWife CF Kids

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"What is CrossFit?"

World Class Fitness in 100 Words

Zone Rules for Dining Out

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We are now CrossFit Yongsan!!!

Friday, October 31, 2008

CWCF Benchmark Workout

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