For time:
10!
Bench Press (1/2 Bodyweight)
Supine Pull-ups
Session Notes
Today’s session was a mellow one. Sometimes it pays to slow things down a bit, focus on a skill, go through a movement we are uncomfortable with at a lighter weight and slower pace. This pursuit of fitness is a marathon, not a sprint. Think daily about the work you do in the gym and how it will make you better for the long term, because while short term gains are gratifying at the beach, the longer term improvements will impact your life in ways you never thought imaginable. What you must remember though, is that the long term improvements aren’t necessarily muscular, but improvements in that gray matter between the ears.
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
Schedule Reminder! Wounded Summits Event at CFCM – Tomorrow/Saturday – 11-3pm
We are going to be holding a CrossFit event at our gym this coming Saturday. All are invited. This event is a benefit for a great cause and we hope you’ll attend. More info can be found on the event page.
Note: We will only have one regular class on Saturday at 9am as well as the Bring a Buddy/Open Public workout which takes place at 10am. If you’d like to bring someone to that or you’re interested in just giving our gym a try register HERE.
5 Rounds for time:
15 Hang Cleans
20 Sit-ups
30 Double Unders
Session Notes
Here’s a new CrossFit acronym to add to your repertoire: ARS. Ass Raspberry Syndrome. I can say that I have never had this problem, but I’ve heard of it often: too many sit-ups lead to a large, rosy patch of skin on one’s buttocks. If you suffer from ARS, try this: on your sit-ups, don’t let your butt come off the floor at the bottom or top of the rep. Once you peel off the floor then slam back down I believe that you create some excess friction which creates the rubbing, chafing and general raspberry-like state of the booty.
WOD Warning
We are going to be learning how to rope climb tomorrow. Bring a pair of long socks or pants to keep from burning your legs. This isn’t mandatory, but will be really helpful.
Good Causes to Get Behind Wounded Summits Event at CFCM – This Saturday – 11-3pm
We are going to be holding a CrossFit event at our gym this coming Saturday. All are invited. This event is a benefit for a great cause and we hope you’ll attend. More info can be found on the event page.
Note: We will only have one regular class on Saturday at 9am as well as the Bring a Buddy/Open Public workout which takes place at 10am. If you’d like to bring someone to that or you’re interested in just giving our gym a try register HERE.
Press
3-3-3-3 Then, after 5 minutes rest…
12 Minute AMRAP:
15 Push-ups (Games Style)
15 Power Cleans (95/65lb)
Session Notes
If you’re curious about the “Games” style push-up, here’s a brief explanation:
In an effort to ensure that range of motion was easily measurable the judging staff of the 2010 Games instituted a hand release push-up, in which the athlete would fully lower to the ground, release the palms so as to put the full chest on the floor, then complete the full push-up cycle. This movement, like the butterfly kipping pull-up and vertical kettlebell swing have caused a lot of commotion amongst the CrossFit critics. The biggest complaint (and it’s a reasonable one) with the Games push-up is that the opportunity to worm the body back into the extended position is too easily creating a cheated rep. Sure, this is the case, but so too can this criticism be levied against many other movements.
If you’re a good CrossFit’r, you try and pursue excellence in all the things you do. Avoid the temptation to cheat this movement, or any other. It will serve you in the long run, promise.
