Today's Workout: 102711

102611 003

Skill: Hang Clean

Strength: Thruster (from cage) 5-5-3-3-1-max-max

WOD: "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 Some great reading today: "Your Cert Sucks!" from South Maryland CrossFit, and "Guidelines for Dealing With Fat CrossFitters" from Avid Bruxist. 

The first post is a partial response to a Men's Health article that "reviews" CrossFit. It's a lazy one: the author obviously googled "crossfit" to come up with most of his "research," which cites the danger of Rhabdo and a court case involving a CrossFit Trainer. The article fails to mention that the Trainer was operating in a non-CrossFit facility, that he provided many opportunities for the athlete to stop….and that the Trainer won the court case. I haven't mentioned this ridiculous Men's Health essay by now because Men's Health is owned by Rodale Press, who purchased the magazine and 20+ others from the Weider empire a decade ago, and still makes the vast majority of its advertising revenue from supplement manufacturers (of which it owns several,) equipment sales (again, it owns several of the main ab-o-matic brands,) and erectile potions. Needless to say, CrossFitters don't form a large part of their target market.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro