Workout: Test a Benchmark Workout or make up a missed workout
1Rep Max lifts or Runs/Rows
The Choreography of Exertion –TheGirls
In the summer of 2003, CrossFit Founder and CEO Greg Glassman discovered that according to the National Weather Service, the use of short distinctive given names in written as well as spoken communications is quicker and less subject to error than more cumbersome identification methods. It was so then decided in 1953 that storms would be given female names. This very same convenience and logic was what inspired Glassman to grant women’s names to a special group of workouts. “Anything that leaves you flat on your back and incapacitatedonly to lure you back for more at a later date certainly deserves naming.” ~Greg Glassman.
Care to know what makes these particular workouts so incredibly effective and unique? Click hereto find out.
Trainer Joe, demonstrating proper movement standards for a recent Bootcamp workout.
Functionally sound movement patterns are hugely important to building appropriate technique habits for a safe and effective workout. We want you to recognize and respect the tools and tips that we work with in the gym -We use them to make one another stronger.
Best served at room temperature and to be taken no more than once a week on a full stomach –Deadlifts & WallBalls is our ‘anytime, whimpering, wheezing, coughing, muscles aching, gasping for air, lungs burning, so you can feel like a bad-ass’ medicine.
May cause involuntary Yoga poses. May also induce the sudden urge to lay down and stare crosse-eyed at the ceiling or walk aimlessly in circles. If symptoms persist longer than four hours, please consult a coach or shaman.
Workout: 10 Rounds for time of:
5 Handstand Push-ups
10 One Legged Squats, alternating
Time Cap: 20 minutes
Down The Rabbit Hole
Congratulations to Francois C., our winner in this week’s trivia, in being asked to give a greater context for Founder & CEO Greg Glassman’s famous quote “The greatest adaptation to CrossFit takes place between the ears.”
If there is one consistent character trait that is observed in CrossFit athletes, it is a strong sense of optimism. The difficulty of a CrossFit workout naturally instills not only physical fitness, but mental fitness as well. The obstacles we are asked to overcome in the gym help to put life outside the gym into proper perspective… and makes them a helluva lot easier to deal with. In so doing, an indomitable spirit is forged by both coach and athlete as we discover what the mind believes… the body achieves.
And thus, as we descend deeper and deeper down the rabbit hole, we become less and less afraid of the one symbol that pervades nearly every facet of the CrossFit underworld; a certain clown shall we say, hell-bent on making us all suffer. And if we are brave enough to see past his orange hair and the anxiety and dread he conjures, it is at these cold and lonely depths that we find our greatest ally ~mental toughness.
Workout: Complete as many Rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches (70,55)
Mopping The Floor With Burpees
This is what you can expect after tackling 40 minutes of burpee-pullups, interspersed with running. You get a face-down, inside-out sweat angel to rival all other sweat angels. Hands down (literally).
This particular man-puddle took a whopping 184 reps to make (Athlete: Nick B). And when the chalk dust finally settled, all our athletes in Wednesday evening’s Bootcamp had amassed a combined 1,974 burpee-pullups and 13.42 miles of running. All in a day’s work, I suppose.
Wednesday’s CrossFit Programming wasn’t any easier. Each athlete was asked to row for a total of twenty five minutes across five 5-minute intervals. All total, a staggering 219,205 meters were amassed… That’s 136.2 miles! This included Pete C., who took it upon himself to row 6,097 meters by himself at The Pro Club after realizing he wouldn’t be able to join his compatriots at CrossFit Belltown -thus making Pete this week’s official ‘Go Getter’.
Pete is a shining example of whether it be moving a heavy object or one’s own body through time and space, we must always continue to do the things we think we cannot do, even if it means going at it alone.
Sweat angels come and go, but our Fitness is here to stay.
Dave Castro, Director of The 2015 Reebok CrossFit Games, unveiling a few new toys and events for what undoubtedly has now proven to be the fittest audience on Earth.
Watch The CrossFit Games live this Friday–Sunday online via www.games.crossfit.com or watch live on ESPN (Fri 4-7pm, Sat 12-3p, Sun 430-6p). Individual and team competition started yesterday. Today is a rest day.