CrossFIt

150527 - CrossFit

Alex with excellent squat thrust form!

Alex with excellent squat thrust form!

Warm-up
3 rounds
20 double-unders
15 squat jumps
10 hand-release push-ups

EMOM 7:
Snatch high pull
Hand power snatch
Hang squat snatch
Overhead squat

WOD
Tabata 8 rounds :20 work :10 rest
Squat thrust (burpee without push-up or jump)
Wall ball M:20 F:14
Hand-release push-up
Air squat to med ball (use as a target not a trampoline)

150422 - What's the End Goal?

Truthfully, there isn't one.

I know that's hard to fathom. Even our mortgages have an end goal (home ownership 30 years from now, yeesh.) But for physical culture, there is no traditional goal. 

We're part of a huge, unspoken experiment, trying to figure out how to have the best life for the longest. The part the gym plays is how best to prepare you for the unknown and unknowable. We set short-term goals like get a muscle-up, a bigger deadlift, lose this much weight, etc. Those aren't the end-all-be-all, because there are many other skills to develop, strength to gain and physicality to develop through your life. 

It's never-ending.

The goals you set are important, and you should strive to meet them. Then, develop more goals, and strive to meet those. We're proud and honored to be a part of that never-ending cycle. And we're here to help keep you on the path.

General Warm-Up
200m jog
10 glute bridges M:95 F:75
10 wall balls
10 reverse wall balls
400m jog
10 glute bridges M:115 F:95
10 wall balls
10 reverse wall balls 
400m run
10 glute bridges M:135 F:115
10 wall balls
10 reverse wall balls 

CrossFit
WOD
AMRAP 15:
10 pull-ups
20 push-ups
30 sit-ups
 

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