Here's my Crossfit log, posted to give you all some new ideas. There is some confusion as to what Crossfit is, and hopefully this log will help some understand a typical week in the program. If you ever have any questions about Crossfit in general, drop me a line in my PM box. I'm not a certified Crossfit trainer, but I absolutely love talking about the program.
What is Crossfit? (from Crossfit.com)
"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."
Crossfit strives to improve the athlete on all ten domains of fitness. In turn, workouts vary greatly. Heavy low-rep compound lifts may be followed up on the next day with a 5K run, and may be followed by gymnastic ring work. The diverse range of exercises, made into as many combinations as possible, leaves a program that is impossible to become bored with. In effect, it trains the individual for the unknown, the next task.
Crossfit.com ... Welcome to CrossFit: Forging Elite Fitness
What is Crossfit? ... what is CrossFit?
Crossfit Endurance ... Crossfit Endurance
Currently I do not follow the Crossfit.com 3 on/1 off schedule. I'm currently placing more emphasis on strength, as I'm weak in the compound movements (overhead press, back squat, deadlift). Power clean/clean and snatch work is to be included as well. So my particular program falls in line with what some refer to as a Crossfit "black box" program, utilizing both Crossfit WOD's and Mark Rippetoe strength programming. In a few months, I plan on returning to a more traditional Crossfit setup. That more "traditional" setup still often includes strength training, just at a lower frequency. In this program I will also be training Crossfit Endurance WOD's (track work, intervals, etc) to train my running capabilities. When doing a Crossfit Endurance WOD, I train in the mornings, roughly 5 hours before my Crossfit WOD if applicable.
Not sure how long I will continue this log for - putting this up to get the word out about Crossfit, and to give an idea on what a weekly schedule may look like for the average Crossfitter. Let me know if there is anything else you want to know about... don't hesitate to ask a thing.
Here is my current diet:
0530 (Only if running) Small protein bar + Low fibrous fruit (watermelon usually)
0730 Tuna mixed in with vegetables/1 tsp EVOO + Apple + 1/4c Cashews
1030 3 Eggs + 3oz Deli Turkey + 1/2c Oatmeal + 1 Fruit
~1300 (PWO) Milk/Protein powder + 1/4-1/3c Raisins (CHO dependant on WOD)
1430 4-5oz Hamburg (cooked) or 4oz Deli Turkey + Apple + few berries + 1/4c Macadamias
1730 8oz(pre-cooked) Steak or 6oz Salmon(pre-cooked) + few berries + Vegetables + 1/4 Nuts
2000 1c Whole Cottage Cheese + Vegetables + 1/4 Nuts
With fish oils and liver tabs factored in, the macros come out to ~ 197/252/129g (P/C/F). About 250kcal more if a double day, and about 300kcal less if an off day.