From Louie with Love

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Tyler 116 reps, Rico 98 reps, Diso 98 reps

Farewell to Sherwin! Don’t worry, he’ll be back in July!

Thanks to Ernesto for lending me, The Westside Barbell Book of Methods, a great read so far! Here is a note from Louie Simmons on Improving Form:

Improving form is a necessity, but it is sometimes difficult. At Westside, we have people who are very good in all lifts.

To teach a new lifter, we place them in one of our groups. By interacting with that group, they are taught good form through watching and listening. We never criticize but rather analyze. We always tell the truth to each other, especially visitors because many of them don’t have the luxury of great training partners to watch over them. Special exercises will play a large role in perfecting top form in all three lifts [squat, bench, deadlift] by doing exercises for whatever muscle group is lagging. This in itself will help perfect your form. It only stands to reason if you have a weakness in a muscle group, it can destroy your form. A word of caution: If you are starting out, start out right.

Matt Dimel always had a triceps problem.

But year after year, he would gain little by little and his pooorest lift, the bench press, would increase. After rupturing both patella tendons he eventually won the APF Seniors again. His improved bench press helped. A champion will become a champion by becoming better at his worst lift.