To Be CrossFit . . .

Thursday, August 30, 2012

2 rounds, share with a friend!
30 seconds Keg Drill
30 seconds bottom of Overhead Squat


7X1 3 Position Snatch + 1 Overhead Squat – heaviest possible, rest 60 sec

Notes:  For each set, stop for 2 seconds each at:  1” off the floor, just at the knee, and at the hip with the knees bent and torso straight up and down.  Perform the Snatch from this high hang position with no rebending of the knees or hips.  Stand tall and then immediately perform the Overhead Squat rep.


Run 400m
40 Hand Release Pushups
30 Single Arm KB OH Walking Lunges 24/16kg
20 Power Cleans 115/75#
30 HR Pushups
20 Single Arm KB OH Walking Lunges 24/16kg
10 Power Cleans
Run 400m

-25 minute time cap-

Cool down:
Active Hang, 1 minute
Quad on Wall, 1 minute each


Keg Drill!

I’ve only ever had one office job in my life.  It was horrible.  Physically, I mean, it was not great at all.  To go from a lifetime of physical labor to sitting on your ass all day was a shock.  I would have to get up every 2 hours just to move around and prevent myself from going crazy.  After a few weeks, I took less and less breaks.  After a few months, I could sit for 8 hours straight like a champ.  I was disgusted with myself.  But the good thing about office jobs is you can sneak in a few hours every day studying and devouring subjects you really loved; in my case CrossFit. 

And so I did exactly that.  For hours every day, I would sneak in a half hour here, fifteen minutes there, eating up the CF Journal articles.  Back then (2007-ish) the Journal only had articles you could buy for 3 to 5 bucks a pop.  I remember mining the Old Main Site for WODs also, pretending in my brain that I could do them, imagining myself crushing them like Greg A and Annie did on all the videos.  One WOD stood out to me.  (I just found it in my archive stack!)  From July 13, 2001 . . .

Complete three rounds of this circuit:

Box Jump twenty-five jumps in sixty seconds, then immediately

Power Clean 15 reps.

Rest Sixty seconds.

No rest during jumps or powercleans.  Each round is about three minutes including rests.

Fit:  20″ box and 50% bodyweight powerclean

Superfit:  26″ box and 75% bodyweight powerclean

CrossFit:  32″ box and 100% bodyweight powerlcean

What stood out to me of course where the disparities between expectations of the Fit, Superfit, and CrossFit.  At the time I thought, my god how cool would it be To Be CrossFit.  To be able to do that.  How long would it take me?  What would I have to do?

I understood then that to be CrossFit meant you could not be good at just one thing, but at many things, even everything.  And the more I read and studied, I understood you have to be good at ANYTHING.  My point is, Diso wrote a post on Monday about the importance of conditioning in your program.  McCoy extolled the benefits of Olympic Lifting to your ability as an athlete (with an infectious and singular passion I might add.)  I am telling you that you need it all, and the more you address your weaknesses or whatever skill you need (not necessarily want) to work on, you will be that much closer to being great at everything and anything, To Be CrossFit.



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