Strength
Establish a 2 repetition maximum high-bar back squat, then two drop sets @ -10%
Conditioning
1000m row
then
30-20-10 of:
Congratulations to team Swole Patrol for killing it in their debut performance!
We’re looking forward to tasty eats at tonight’s potluck!
Strength
Conditioning
Working in teams of two, for 20 minutes complete as many rounds as possible, with one partner working at a time and alternating rounds:
Strength
1) 2-2-2-2-2 Deadlfit
2A) 3x 80m Sled Drag – as heavy as possible (AHAP) without stopping before turn around
2B) 3x 20(10L, 10R) Dumbbell (DB) Rows – AHAP
2C) 3×10 Weigthed SitUps – Behind the head, AHAP
2D) 3x Max Effort (ME) Weighted Ring Dips (DB hooked in feet, no kipping), when complete & without leaving rings drop DB and do ME unweighted ring dips (kipping allowed)
Rest Day– come in and work on your mobility goat or make-up a workout. Or enjoy my musings on CrossFit in the news:
Despite the fact that the NY Times first wrote about CrossFit in 2005, it seems each week another major news outlet ‘discovers’ it (daily if you consider a site like HuffPo a major “news” source). They then release a repetitive and uninformative article (I’m looking at you TIME) that falls into one of two categories: 1) pap scare piece, or 2) Boring essay devoid of new information or insight (One recent exception being INC Magazine’s excellent profile of CrossFit founder Greg Glassman)
In any event, all this media attention got me thinking of past CrossFit articles. My all time favorite was a 2008 piece from the NY Times called “God’s Workout”. It really struck a chord with me at the time. It also contains my all time favorite quote about CrossFit:
“This is exercise not for vanity or for longevity but for an imagined moment of heroism that may never come.”
That quote, as romantic as it is, doesn’t capture my sentiment these days. As I’ve grown older (34 feels much different than 27), my vision of CrossFit has changed. Longevity has shouldered it’s way into the equation. And this is one of the beauties of CrossFit: it has always been open to interpretation. Visit 10 different CrossFit gyms and you’ll know what I am talking about. Even as my goals and vision have changed, it’s nice to think my training could enable some yet unrealized heroic deed.
Strength
2RM front squat, then two drop sets at -10%
Conditioning
4 rounds:
