Workout of the Day
Snatch Deadlift 1-1-1
then
In 10 minutes, complete as many rounds as possible:
- 5 ring pushups
- 10 knees to elbows
- 20 double unders (60 singles)
Post weight and number of rounds to comments.
CrossFit the road
Due to popular demand and due to the occasion, over the next few weeks, the will be posts about CrossFit and traveling: What is CrossFit like in other gyms in the world (particularly in Europe an the US)? Also: What to eat and how to work out on the road - as there may not always be a CF gym available. Let me know if there is anything in particular that you would like to read about. Oh yea, in case you are wondering: I will be back shortly :)
Workout of the Day
Press 1-1-1
then
Complete 5 rounds as quickly possible of:
- 10 push press @ 60% of 1 RM
- 20m bear crawl
Post weight and time to comments.
New download: The Zone Calculator
Our friends at Front Range CrossFit developed a "Zone Block Calculator" that helps you figure out just how many grams of any given food equals the number of foods blocks you are looking for. We put up a downloadable simple version of the Calculator in our "Resources" section. In order to use the calculator, it helps to read our "Elite Fitness Nutrition Guide" (which you can also download) and the "CrossFit Journal 21". Let us know if you find this useful.
Workout of the Day
Clean 2-2-2
then
Double alternating tabata:
- Clean @ 50% of 1 RM
- Burpee side jump over bar
Post number of repetitions to comments.
The benefits of Olympic Weightlifting
Not to beat this topic to death, but I am going to bring it up once more to address anyone who is interested why we include Olympic Weightlifting in our classes. Well, for one: Lifting heavy weights overhead is badass, and I guess nobody really minds that. Wayne send me a link to the Olympic Weightlifting Resource, which talks a bit more in detail about some of the benefits of OW:
- Higher Safety and smaller injury rate than other forms of resistance training. Also, Weightlifting training and competition are much safer than football, soccer, basketball, etc.
- Positive effects on body composition: Lower resting heart rate, increased lean body weight, reduced body fat ond blood pressure.
- Improved athletic abilities (including physical skills such as coordination, accuracy, agility and balance).
- Increased bone density.
- It is actually quite enoyable.
Olympic Weightlifters are the most powerful athletes in the world - and it is not like these athletes have been selected to lift weight: They are so powerful because they lift. We use the Olympic Lifts in our program, because we want all these benefits.
Oh, and by the way: Congratulations to Anton, Graham, Daniel and Roland for achieving their first ever muscle up yesterday. Great job! And well done to the rest of the crew who made great improvements on their transition!!!