The Blur

Choose one gymnastic skill and, after a thorough warm up that includes shoulder prep, practice it for at least 30 minutes.  Take your time and focus on technique and efficiency.

  Examples include:

Freestanding Handstand

Handstand Walk

Front Lever

Back Lever

Tumbling basics (front, back, or shoulder rolls)

Rope climb anchoring (hehe)

Optional WOD at the end –

AMRAP in 8 minutes of

8 Kettlebell swings, 2 Pood/1.5 pood

8 GHD Situps



Partner Back Squat


Partner Front Squat


Where WODs come up that have heavy weights for multiple reps, for time (which has been quite a bit lately) we are often asked whether one should choose a weight that allows for maximizing the intensity and finishing within average or higher mean times, or go for Rx’d loads even at the expense of time or intensity (strength capacity notwithstanding.)  Generally for questions like these, the answer is ‘Yes’ or ‘Do Both.

‘  And for good reason.

Nature has no obligation to honor our distinctions of strength, cardio-respiratory endurance, flexibility, reps, or sets.  Nor are the demands of life or emergency so clear cut and categorized that we can elicit our adaptations in neat, clean, separate packages.  CrossFit seeks, and has always sought, to blur the lines between strength training and cardio training.  If you look at a WOD and are forced to wonder if it’s a strength workout or a metcon burner, that is a Good Thing.  Furthermore, that we have been going heavier, harder, weirder, and more often is also a Good Thing.


Reflections on the Games” by Tony Budding

Who’s going this weekend?  What days?

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