Rest Day

Featured Article

The CrossFit Warm-Up

The CrossFit warm-up provides a more efficient and effective alternative to traditional warm-ups, ensuring you are physically and mentally prepared for your workout. Unlike spending excessive time on stationary cardio or endless mobility drills, CrossFit’s structured approach will increase your heart rate, enhance mobility, reinforce movement patterns, and prevent injury. The classic CrossFit warm-up will prep your body and give you an opportunity to develop skills. With consistent practice, your warm-up routine will build strength, improve your gymnastics capacity, and enhance your overall athletic performance.

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Rest Day

"The distinction we make between resistance training and metabolic training (‘cardio’) may seem clear to us, but nature honors no such distinction." – Greg Glassman

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Featured photo:
Taken by Joy Silva at CrossFit Boqueirão in Brazil.

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Rest Day

Clean & Jerk 15-12-9 reps.

Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.

“We have come to believe that the specificity of cardiorespiratory training adaptations to exercise modality is a function of an exercise’s lack of functionality. This suggests three things. One, a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two, a regimen of functional movements, developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities, which implies the third, there are varying qualities of cardiovascular fitness.

The clear implication in light of our view of athletic training and more conventional practices is that the most efficacious tools available for metabolic conditioning are not generally employed. Until training regimens incorporate traditional resistance protocols (weightlifting and gymnastic/calisthenic) to replace or supplement traditional “cardio” modalities (bike, run, swim, etc.) athletic conditioning remains inferior.”

• CrossFit Journal, August 2003

Complete 5 rounds of:

Row 1,000 meters
Rest 3:00 minutes

Add times for all 5 rowing efforts and post total to comments.

Rest Day

Hang clean 10-10-10-10-10

Back Extension and sit-ups for ten minutes

Twelve rounds of:
Row 1 minute
Rest 1 minute
Notes:

1. See instructions for last cycle:
   slow and deliberate on weights to max load,
   rest, all out in matched reps for calisthenics,
   rest, all out on cardio. Same each day.
   This is a default instruction on this pattern.

Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, reps

Notes.
1. Load up!

"The distinction we make between resistance training and metabolic training
("cardio") may seem clear to us, but nature honors no such distinction."
- Coach Greg Glassman

A carbohydrate - cancer connection, interesting and plausible:
http://www.paleodiet.com/cancer.txt

Warm-up ten minutes (bike, row, run, etc....)

Push-press, 15-10-5-3-3-3 reps.
Rest
Push-press, two minutes.

Notes:
1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as load increases and reps decrease.
3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.

"If you aren't playing well, the game isn't as much fun. When that happens I tell
myself just to go out and play the game as I did when I was a kid."
- Tom Watson

Low rep/heavy load training is agreed to be ideal for developing strength. High
rep/low load training (bike, run, swim, row) is agreed to be ideal for developing
cardio respiratory endurance. Yet moderate load/moderate rep training seems
to have little regard in the training community. This is an absurdity that cannot be
logically defended. Peter Twist, strength and conditioning coach for the
Vancouver Canucks understands this:
http://www.playyourgame.com/overload.html

Wall ball, 1 minute
Rest
Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps
Rest
Wall ball, 1 minute

"Prescribing thirty minute bouts of monostructural cardio
(bike, run, swim, row, elliptical walker, etc.) in the hopes of
maximizing fitness for a fight of five rounds of five minutes
each is the epitome of incompetence. Anyone looking for
elucidation or debate on this issue ought to email me at
greg@crossfit.com."
- Greg Glassman

And on that subject, it's a good time to review Dr. Seiler's article on
"The time course of training adaptations." This tidbit of basic exercise
physiology can help to avoid the most common mistakes in training
naerobic athletes. http://home.hia.no/~stephens/timecors.htm

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Shoulder press
3 Muscle up
Rest
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

"The notion that holding a heart rate of 180 bpm for twenty minutes
on a bike is good cardio whereas holding 180 bpm for twenty minutes
in a circuit of weightlifting is of lesser cardiovascular value is
widespread yet ludicrous."
- Greg Glassman

Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)

Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps

"We must not cease from exploration. And at the end of all our exploring
will be to arrive where we began and to know the place for the first time."
- TS Elliot

For those who have limited access to coaching of the Olympic Lifts, learning
the Clean & Jerk, and Snatch from photos and written instruction works. A
handful of world champions are self-taught; go for it. Here is some help; this
is good stuff.
http://www.ironmag.com/ct_olympic_lifts_part3_02.html

If nobody minds, we'll give the legs a little break today-

How many pull-ups can you do in an hour?

Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.

Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.

Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.

If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.

Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at feedback@crossfit.com
and one of our coaches will gladly help you come to terms with this.

"Trample the weak. Hurdle the dead."
Anonymous

Fred Hatfield has great instincts regarding fitness and performance.
He is a powerlifting champion but brings valuable insight to our concerns.
http://www.drsquat.com/articles/1speed.htm