Front Squat 1-1-1-1-1
Back Squat 2-2-2-2-2
Perform a hevay single Front Squat; immediately rack and change to back squat and perform two reps with the same weight. Max weight wins.
And/Or:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
This our third day featuring essays from Jon Gilson of Again Faster. Jon chose this article, a favourite among his readers, as our last feature. We strongly encourage you to spend a few hours reading the rest of Jon's articles too.
From the Archives: You Are Beautiful
Tuesday, October 21, 2008 at 12:00PM
If I were feeling a little more lawless, I’d gather all the copies
of Cosmo and Seventeen, douse them in kerosene, and strike a match.
I’d throw in reams of print ads from Calvin Klein and watch with
delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add
copies of Shape and Runner’s World until the flames reached toward the
heavens, and then I’d crank call the editorial desk at Muscle and
Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com”
across the Boston skyline, and gently admonish the hoards of long
distance runners trotting along the Charles River—with a bullhorn.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of
every feat under the sun. They have muscles, borne of hard work and
sweat. They gauge their self-worth through accomplishments, not by the
numbers on the bathroom scale. They understand that muscle weighs more
than fat, and they love the fact that designer jeans don’t fit over
their well-developed quads.
They know that high repetitions
using light weights is a path to mediocrity, and “toning” is a complete
and utter myth. They refuse to succumb to the marketers that prey on
insecurity, leaving the pre-packaged diet dinners and fat-burning pills
on the shelf to pass their expiration date.
Beautiful women
train with intensity. The derive self-image from the quality of their
work and their ability to excel. They don’t wear makeup to the gym,
and they wouldn’t be caught dead with a vinyl pink dumbbell. They move
iron, they do pull-ups, they jump, sprint, punch, and kick, and they
use the elliptical machine—as a place to hang their jump rope.
They spend their weekends in sport, climbing walls, winning races, and
running rivers. They laugh as they sprint circles around the
unschooled, turning the image-obsessed into benchwarmers. Beautiful
women don’t care if they’re soaked in sweat and covered in dirt, if
their nails are chipped or their hair out of place. They care only
about quality of life.
Beautiful women are happy, healthy,
and strong, and they’re right there beside me, tossing conventional
beauty on the ever-growing flames of what used to be.
Be beautiful.
Picture of Sammy practicing muscle-ups, courtesy of The Napping Poet. You'll get it, baby. Promise.