Congratulations to everyone who completed yesterday's WOD as Rx'd! A note to cherrypickers: your progress on CrossFit depends almost entirely on your ability to attack the workouts you hate most…not just excel at your favourites! You NEED the variety of 40-minute workouts back-to-back with 8-minute workouts to maximize gains across the energy spectrum.
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Last week, interns were given an assignment: explain the value of a gymnastic (bodyweight / calisthenic) movement. This is Charity's entry:
The Importance of the Pullup
Pullups are widely used in CrossFit workouts. A week does not go by that you walk into the gym and do not see pull–ups written on the board. You may ask yourself why we use this one exercise so often. Pull–ups are usually a body weight exercise. This means the only weight working against you is your own. You do not add any extra weight. Body weight exercises are a very good way to work out the major muscle groups in the body. They also cause less injury because you are not placing extra stress on the body. Pull–ups are a great upper body workout, though they do take some skill. In CrossFit most of our pull–ups are done with a kip. By kipping you use a lot more of your body rather than just your arms to get your chin over the bar. The kipping gives the exercise more of a cardio aspect rather than just working on the muscle. Pull–ups are a great way to build upper body, work on your gymnastics and strengthen your heart and lungs.
The Importance of the Pullup
Pullups are widely used in CrossFit workouts. A week does not go by that you walk into the gym and do not see pull–ups written on the board. You may ask yourself why we use this one exercise so often. Pull–ups are usually a body weight exercise. This means the only weight working against you is your own. You do not add any extra weight. Body weight exercises are a very good way to work out the major muscle groups in the body. They also cause less injury because you are not placing extra stress on the body. Pull–ups are a great upper body workout, though they do take some skill. In CrossFit most of our pull–ups are done with a kip. By kipping you use a lot more of your body rather than just your arms to get your chin over the bar. The kipping gives the exercise more of a cardio aspect rather than just working on the muscle. Pull–ups are a great way to build upper body, work on your gymnastics and strengthen your heart and lungs.
Is Charity correct? Agree or disagree in 'comments' below: