Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
“That’s not very CrossFit!”
CrossFit is broad, general and inclusive fitness. More specifically, we use elements of weightlifting, gymnastics, sprinting, rowing, kettlebells, running, and calisthenics to produce an all-round fitness that no other program can match. Each is a tool in our kit, and mastery of any at the expense of others is NOT our goal. Though it’s cool to have a 300lb clean, or run a 400m in 1:00, it’s even cooler to have both; before CrossFit, this simply didn’t happen.
Where are we weakest? The gymnastics element. In Greg Glassman’s speech to Affiliates in Big Sky (Robin and I were there,) he made the prediction that we’d see an Iron Cross in CrossFit within two years, and a planche within one. Lesson: it’s time to bring up our gymnastics. Glassman, a former gymnast, has made this prediction about powerlifting and weightlifting before, predicting that we’d see 600lb deadlifts and National-level Olympic lifts in CrossFit. Both of those have happened already, though the idea seemed crazy in 2005.
What’s the value of somersaulting? Range of motion, self-awareness. It’s not a metabolic workout, but not every workout has to be. It’s vestibular: it will help with your cleans, and your muscle-ups. It will give you better spacial awareness, and make you a better athlete. It won’t make you stronger, necessarily, but it WILL make you better. Do it.
Come to Carolle’s mobility class on Sunday mornings! 9am at the Park, entry by punch card or unlimited membership!
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