Today's Workout: 041614

For time:
15 box jump overs (20″)
20 dumbbell hang squat cleans (35 lbs ea)
25 ring rows
30 dumbbell push presses (35 lbs ea)
35 sit-ups
40 walking lunge (35lbs each)
45 double-unders
50 squats
We call this style of workout a ‘chipper.’ It gets a lot of attention because people like it. It’s fun to check things off like a grocery list.
We do this style of workout – or at least, a nonstop effort lasting 25-30 minutes – about twice each week. Usually, our metabolic conditioning work is much shorter.
Many non-CrossFit athletes believe this type of workout to be ‘typical’ of CrossFit. Some think that EVERY workout should have circuits or long-form conditioning. This isn’t true. Lifting triggers an equally important metabolic effect, though the nature of that effect is different. 400m runs with squats, “Cindy,” and a 3-minute all-out effort are equally important and have their place on the spectrum.
In fact, the only typical thing about a CrossFit workout is that it’s atypical. It’s not part of a ‘routine,’ because it’s part of a plan. Routines mean doing the same thing over and over and hoping for the best. Novelty means changing exercises, movement patterns, and effort over time. And fitness means a sliding scale of work.
As knockoff programs emerge, be aware that your friends may report “doing CrossFit” at other gyms. They really mean they’re participating in some sort of exercise class with a metabolic effect. Typically, these classes don’t have a beginning, a middle, and an end; they’re not planned in advance to achieve any long-term adaptation; and they’re randomly selected to “kill you.”
Do this one for fun (it is.) But don’t create a fitness blind spot by skipping those workouts that appear to be less fun. The stuff you fear most is usually the most important.