BLOGS

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22Mar19

Again, no WOD posting here…I’ll post something in Wodify after CF releases the final workout of the Open season!

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, founder of CrossFit

 

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21Mar19

Workout of the Day:
Part 1: Thruster (2 rep max)

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

 

 

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20Mar19

Workout of the Day:
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
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19Mar19

Workout of the Day:
AMRAP(20):
Run 400 m
15 Pull-ups
15 Push Press
Rx+ = chest to bar & 115/75
Rx = chin over bar & 85/55
“If you cannot deadlift you are injured but asymptomatic.” – Greg Glassman, founder of CrossFit
 
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18Mar19

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?
Workout of the Day:
CrossFit Games Open 19.4
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” – Greg Glassman, founder of CrossFit
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15Mar19

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

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13Mar19

Workout of the Day:
Rx+
40-30-20-10:
GHD Sit Ups
Burpees to 6″ target

Rx
40-30-20-10:
Sit Ups
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

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12Mar19

Workout of the Day:
Rx+
AMRAP(12):
2 Rope Climbs
50 Double Unders

Rx
AMRAP(12):
1 Rope Climb
100 Single Unders

“Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they’ve sure got a lock on malnutrition.” – Greg Glassman, founder of CrossFit
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11Mar19

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.
Workout of the Day:
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

“The cost of regular extended aerobic training is decreased speed, power, and strength.” – Greg Glassman, founder of CrossFit