Warm-Up: Work up to a heavy, but comfortable Power Snatch single rep
Bench Press: 3×5
MetCon – 3 Rounds for Time:
50 KB Swings (50/35lbs)
-Training for the unforeseeable, unknowable future. What a great motto to live by when training. We have essentially created the “sport of fitness” in what we call CrossFit. However, I would call it almost necessary to apply what we have learned in our training outside of our training as well. Take a look at what Greg Glassman has to say about World-Class fitness in 100 words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
-We’ve probably all read this before, and agree with this statement. Let’s read the last statement together, “Regularly learn and play new sports.” When we learn and play new sports, we can see how our increased capacity we’ve developed applies to other sports.
– Homework assignment: over the next two weeks, make time to play a new sport, OR play an old sport you haven’t played in years. Don’t be surprised when you dominate what you previously achieved in your past. My sports are climbing and soccer. I love these sports, and while they both require practice outside of a GPP (General physical preparedness), the progression I’ve made in these sports, especially in climbing strength, is uncanny due to the large gains I’ve made through CrossFit. While sport-specific skills take time to develop, how fast we can achieve those skills has definitely increased since we started our CrossFit training.
-Post to comments what sports we are wanting to play, maybe even set up an event for each of us to participate in.