Part 2: 30 Tire Flips
60 Sit Ups
90 Sledge Hammer Swings
“Anyone who says that full squats are “bad for the knees” has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women’s dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats.” –Mark Rippetoe
5 rounds, of:
12 Dumbbell Snatches, L
10 Overhead Lunges, L arm (legs alt)
8 Box Jumps
12 Dumbbell Snatches, R
10 Overhead Lunges, R arm (legs alt)
8 Box Jump
Rx+ = 50/35
Rx = 40/20
“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we can do everything we both don’t do better than you can. Not very humble, I know, but true.” –Greg Glassman, founder of CrossFit
Another genius workout by CrossFit! This is a test of your capacity for 30 snatches & 36 burpees – using that as your buy-in to see if you can get to part 2: bar muscle ups or pull-ups depending on your category (Rx or scaled). On our Thursday night run through, athletes put up MUCH better scores than I predicted! Who’s getting their first pull-up? Who’s getting their first muscle up?
I’m again not posting a workout; I’ll choose something appropriate to complement whatever CrossFit gives us for Open 19.4
“You have to be one of us to be one of us. And that’s to appreciate that good things come out of hard work, out of sacrifice, commitment, industry, giving more of yourself. The road to salvation, redemption and success is full of challenge.” – Greg Glassman, founder of CrossFit
Workout of the Day:
GHD Sit Ups
Burpees to 6″ target
Burpees to 6″ target
“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” – Greg Glassman, founder of CrossFit, on the humbling nature of CrossFit
CrossFit Open 19.3 is upon us! Week 3 is when CF typically makes us say “this is stupid.” Which of course means “my fitness capacity in this workout is below my own hopes or expectations.” But, no matter: CF expects us to get out of our own comfort zone, and so every year they throw us some novelty. If our training is rigid, then we likely have skipped a handful of these movements in the past year. If we’re truly pursuing variety and expanding our comfort zone, then these movements show up occasionally.
It’s a tough workout! Lots of muscular stamina and lungs on those lunges and step ups. For those that are able to clear the first two movements, a strict handstand push-up joins the list of movements CF tests. On Thursday night’s run through, we had several athletes get to the HSPU, but only two were able to complete one. A great workout, and a great test of our fitness.