150415- Uncertainty

Coach Glassman once said that we're here to prepare you for the unknown and unknowable. Despite that, we're currently doing a very regimented strength program. So if I'm all in when it comes to CrossFit and its methodology and practice, how can I justify Wendler 5/3/1?

Well the short answer is, that the variability of the accessory work as well as Wednesday programming will reflect our need for General Physical Preparedness training.

Like today. 

After doing short duration heavy work, we're often following it with a longer duration triplet or chipper. Today is one heck of a chipper. "Filthy Fifty" 50 reps of 10 movements. This will give us the opportunity to stretch our time variable as well as go through a bunch of movements that are not press, back squat, bench press or deadlift. Then we're back on Wendler to round the week out.
P.S. The fastest time I've seen is 13:18 by Chris Spealler. 3, 2, 1...GO!

General Warm-Up
3 rounds
200m row or run
10 squat jumps
10 abmat sit-ups
10 supermans
Mobilize until 20: after

CrossFit
WOD
"Filthy Fifty" (30: time cap)
50 each of: (can be scaled to 30 each)
Box jump M:24 F:20
Jumping pull-ups
Kettlebell swings M:55 F:35
Walking lunges
Knees to elbows
Push press M:45 F:35
Supermans
Wall balls M:20 to 10' F:14 to 9'
Burpees
Double-unders

Michael Reynolds

CrossFit Level 1 Coach