May 28, 2009 · Posted in WOD · Comments (20)
Deb firing out thursters while being coached by Andrew
Here is an awesome video on the Kettlebell Windmill, Another great foundational strength and flexibility building exercise. Learn this! Its my second place to the Turkish Get Up.
We been Moving along great. Everyone is getting stronger and progressing perfectly. Please keep studying the info we give you, this will add to your body awareness and knowledge base of what we do. Remember education is the key to progression. Hows this for the Next Challenge!! ..HUGE!!!
WOD:
Strength:
Press 5-5-3-3-3
Met-Con:
“conditioning complex”
4 rounds.
8 exercises. Tabata style circuit. 20 sec work 10 sec rest. per round
Resting 1:30 between rounds.
- KB swing (53,26)
- Burpees
- Row
- Battle Ropes
- Jumprope (fast fast fast)
- Mountain climbers
- sit up
- plank
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20 Responses to “Conditioning n Pressing”
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I found this on Crossfit Again Faster…
Dangerous
Tuesday, May 19, 2009 at 10:40AM
This isn’t dangerous. Wrestling lions is dangerous. Climbing mountains is dangerous.
This is a walk in the park.
You can stand there and scream, loading a thousand YouTube videos, a thousand screenshots of undereducated idiots throwing around barbells and calling it CrossFit. It doesn’t make you right. It makes you a YouTube-watching naysayer.
What you’re lacking is honest proof. Statistics. A spreadsheet, a number, a definitive outcome, an analysis of variance showing that what we’re doing carries an outsized risk of injury.
Frailty, immobility, and disease are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.
Of course, you’ll never find it, because it doesn’t exist. Instead, you’ll type hate mail on the nearest message board, insisting that thrusters break wrists and burpees break backs, that the clean and jerk is an abomination, the kipping pull-up an affront to humanity.
Good luck. While you hold forth from the mountaintops, we’ll be pressing on, recognizing a singular truth that has escaped your narrow worldview: risk and reward go hand-in-hand.
If you want the world’s safest fitness program, you’ll have to forego fitness. You’ll strap into a lever-controlled, pulley-modulated padded seat, moving through a predetermined range of motion, and you’ll stay fat. If you want to get fit, you’ll have to stand up, and the second you do, you’ll be subject to gravity.
Gravity is a risk, and it would just as soon have you on your ass as on your feet. It would just as soon snap you in two as leave you whole, twisting your ligaments from their tenuous foundations or leaving them intact.
Fortunately, gravity is also the supreme creator of athletes, the silent resistance that makes bones dense and muscles strong. It rewards every second of fight, every moment we refuse to succumb to its pull. The more advantage we give it through increased loads and coordinated movements, the more it gives back.
Of course, the risks grow in lockstep, the hundred pound injury a mere trifle to the tragedy of its three hundred pound cousin. With every fight, there is the spectre of failure, insignificant or catastrophic.
However compelling, these possibilities pale in comparison to the risk of stopping. Frailty, immobility, and disease are not the result of working too hard, of waging war against a barbell. They are the result of a padded seat. They are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.
The true danger lies in non-participation.
Load your videos, and cite the miniscule incidence of rhabdomyolysis. Write letters to your constituency, warning them of the dangers of CrossFit, of our singular drive to massacre, maim, and kill. Yell and parade, and make as much noise as you can, and hope that the volume hides your lack of evidence. Time will prove you an idiot, fighting a force as inexorable as gravity.
Eric Barber, owner of Next Generation CrossFit, locks out at Hell’s Half Acre. Picture courtesy of Patrick Cummings.
thats what im saying
I really hope I can make it today. The wod looks awesome.
If I get back early enough I’ll be ready to massacre,maim and kill. That just got me amped up.
The workout is good today guys come ready to work! We are having professional pics taken tonight for the website at around 7:30..so if you are interested in making some of the shots b there for the 7 workout. If not whenever!
Randy awesome post
Yeah guys if you can lets make these pics look Rad.. I wil be up there early mopping. and sanitizing..
Hey Guys,.,.,. We need more people for the Kettlebell workshop.. If your thinking about signing up please do it soon.. its on June13th… WE need at least 10
I will not be there after 7 tonight. I wish we were taking pictures on saturday morning…
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in case no one understood that above, that’s me trying to lift my hands to the keyboard to type. yet i still come back for more
I wasn’t going to come, but if we are taking pictures i am there!!!
You mean the pictures that are already on the site aren’t professional?
Can’t wait to try this Wod. With a day off yesterday, I feel gggggreat. Nice post Randy, I’ve been telling people who care about their fitness all about crossfit and a few are inevitably going to drink the cool aid.
Steve: I could not make todays workout or tomorrow. Bad work week. I will definitely be there saturday.
TWO PRs today
44 LB TGU
got 85LB on the Press
Thanks Andy for teaching me the basics…
Nice work John. Way ta go!!
I wanted to be there tonight but had a prior engagement and unfortunately fell asleep on the couch yesterday after work and woke up around 6:30. I’m gonna try to be there Sat morning. I can’t believe I missed out on professional pictures. I even bought new sneakers for them. HAHA!
Great work out today! I will say there are few things on this earth I loath more than burpee’s
umm i hate burpees too.. alot
Foot you didnt miss the pics.. THe photographer cancled hes sick
My WOD
i did 6 sets of one rep westwood roll
6 sets 1 rep volcano roll
1 round of edemame
3 rounds of yellow tail merlot.
time 45 min..
im spent
I also did the same workout as steve…probably my favorite workout.
FOOT– get your butt to the gym…with your new sneakers and all!!!!!
Vic/Deb- A+ Again you animals…your even good seperate
Deb G. good way to not quit!
Gail- slow on the strength today but killed the met con!
Andrew- you took your anger out on those battleropes..i loved it!
John–always a pleasure i love that you love to crossfit! keep it up congrats on your completion and your pr’s!
Mike- your getting there buddy!
0000000
Tyler—its in your blood dude..lucky!!!
and …….Haley (halie) you climbed that rope better than half the people i know…guess its safe to say that its seriously in the blood!
Ooooo can we do the sushi WOD tomorrow? That would just be swell.
John My fauly..Great Job on the PR’s today.. THe get up at 44.. is getting to no joke status. YOu now should be doing for progressions with a 26 all the time.. Great Job we love having you here.
Sounds like you enjoyed your sushi. That is always the place we go to. When I call for an order he actually recognizes my voice.
John, way to PR twice. That has to feel so good. Maybe because you took a few rest days. I need to follow your system. Andrew sorry I missed you today. It’s always scary watching you do the battle ropes.
Thanks Tina for giving props to Haley. She’ll flip out when she reads it.