Fundamentals
If you google image search “CrossFit” (here, I did it for you), you’ll see page after page of scantly clad hard bodies performing all kinds of crazy movements with barbells, kettlebells, gymnastics rings, atlas stones and the like. They all look super fit, so that must also be what we should be doing too, right? Well, yes and no.
Complex movements are great for a number of reasons. They got our whole body working as a unit, they engage our brain and they simultaneously address strength, mobility, coordination and power generation to name a few. But just like any discipline, those who are truly masterful have a full mastery of the basics.
Today’s strength portion might seem simple upon first glance, and in a way it is. But don’t let it fool you; these twelve minutes will be some of the most productive time you’ll spend all week towards building your physical capabilities. So take them seriously and give them everything you have. As someone in CrossFit once said, virtuosity is performing the common uncommonly well.
On a different note, if you’re on facebook and don’t follow CrossFit Somerville, I highly recommend that you do. JT has given me access to the account and I run across hundreds of useful and worthwhile articles regarding health, fitness and general well being that I’ll be posting for your knowledge and entertainment, so don’t miss out!
Strength: AMRAP 12
10 second arch body (superman) hold
3 bridge ups
10 second headstand or tripod hold
WOD:
AMRAP 13
1 hang squat clean (155/105)
1 pull up
2,2,3,3 etc.
Strength: I spent more time kicking up to the wall than I’d like to admit, but am making progress.
WOD: 8+9 @ 95#
you’re c’Russian it 😉
I liked the gymnastics stuff -feels good to still be doing backbends “at my age” – hope I can always do them!
WOD: 7+11 @65#, green band. There was time somewhere in that 13 minutes for 5 more pull-ups, so bad on me for not reaching 8. Next time, dammit.
WOD: 9 rds RX
I liked this one. All rounds of pullups unbroken. First 6 rounds of cleans unbroken. Only one failed clean.
dude, the kid up there was me back in the day (i remember quitting the gymnastics training team at age 5 because it was ‘too stressful’ keeping up with both school and home and gym-teaming… in those words, too)
WOD: 8 full rounds at 95#, red band — woooof aroooo
WOD: 8RX
First time in this week tisk tisk.
Was pleasantly surprised when I arrived to realize it was HEADstands and not handstands – although I was prepared for the latter 😉
WOD: 9 & 4 @ 75#
I had to shave my calluses tonight. It was time.