Friday, 03/04/11

CrossFit Friday!

The focus of this week is a couple of the less common gymnastics movements combined with some bread and butter running and deadlifting. The reason that we spend so much time on bodyweight type movements is that they form the basis of more complex weighted movements and provide vital coordination which transfers to every bit of our lives.

Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, shoot a rifle, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

This tendency is dangerous as it attempts to build more complex skills on a shoddily constructed foundation of basics. More than dangerous, it can lead to gaping holes in technique or competence which can cause injury in the weight-room or deadly mistakes on the battlefield.
Take the time to be experts in the basics. Meet in the ’62 room at 0530 tomorrow morning.

For Time:
Run Comm/Supe’s Loop (500m)
In '62 room:
25 windshield wipers
25 Deadlift (225/155)
25 pullups

Run 2 x Comm/Supe's Loop(1000m)

Run to Hayes:
3 rounds:
5 Hand-Stand Push-ups or wall climbs
10 jingle-jangles (10 yard shuttle run where each length counts as 1 rep so down and back = 2 reps)
15ft rope climb
Run 1 lap with medicine ball

Run Comm/Supe's Loop(500m) and finish in '62 room

Post time to comments


SG said...

22:44 at 185 lbs DL

Great to have Mac and JC in there to keep me moving, and great to have another big crew this morning. Thanks for the WOD Tex!

JWM said...

I didn't do the WOD this morning due to my back owie, but it was a good smoker! Great to see you all getting after it and pushing each other!

Enjoy a well-deserved weekend after this one.

JC said...

25:38 @ 185 lbs DL

Great WOD to end the week. I was glad that I had an opportunity to regain some of my rope climbing confidence after Monday's WOD.

njc said...

25:09 @ 155 lbs DL

Awesome smoker.

Nick B said...

29:19- sucked doing it alone- I blame parking! Sorry Nate! Loved this one though.

Go Army Lax this wekend- beat the big Red of Cornell- Michie Sat at noon- hope to see you there if you are around.

Adam said...

My foot is still not FMC and my leg is still raw from the rope WOD, so I did an alternate:

Push up tabata: 11 (114 total)
Sit up tabata: 14 (118 total)
Air squat tabata: 17 (145 total)

3 min pull up AMRAP: 28 (felt weak!)

Mac said...

23:15...and don't forget that last loop at the end like I tried to.

That was definitely a WOD for the runners of the group, and definitely had me sucking wind at the end. Have a great weekend.

jswobe said...


-1000m bike subbed for run loops
-towel PUs & K2Es subbed for rope climbs
-wall climbs (ugh)

I think I spent more time running from room to room at the gym on Aberdeen than actually doing work...

Aberdeen Proving Ground, MD

Joe said...

Blue bands for hspu
Towel pull ups
Tough wod, happy to get it done!!