One of the things that stands out the most about CrossFit is the community’s collective dedication to the idea of CrossFit as the “sport of fitness”. To outsiders, the question remains as to why CrossFitters have this unquenchable passion for the pursuit of betterment, the drive to be elite, and the competitive fire in our bellies. We always say that one must to try it to fully understand. With that said, I know many of us believe that the true spirit of what CrossFit is cannot be felt as acutely and accurately if you only CrossFit on your own. For it is once you get a taste for the vibration of energy and drive within a group setting that the spirit of CrossFit comes alive in your mind, body and soul.
As you are no doubt aware, the ultimate season for CrossFit competition is upon us. The CrossFit Games loom close, and the brass ring that so many CrossFitters train for year round will be offered up at the end of July. The dream of winning may be realistically out-of-reach for many. But you won’t see that stopping them from leaving it all on the floor in an effort to showcase their ultimate best and throw their hat into the ring!
If you’re new to CrossFit, or simply don’t have a complete and comprehensive understanding of exactly what the CrossFit Games mean, or how they originated, I suggest watching this video clip. Reebok, generous sponsors of the 2011 CrossFit Games, put together this video showcasing the actual history behind the creation of The Games. This event, originally designed to be like “the Woodstock of fitness”, has morphed into a truly complete and grueling ultimate test of not only fitness and physical capacity, but mental acuity as well.
Good luck to all who are competing! The world will be watching you with pride and admiration.
Today’s Workout
Buy-in: Athlete’s choice of: 5 x 3 Overhead Squat OR 5×3 Front Squat
- Share racks, no one lifts alone
- No spots – coaches show proper dumping technique for both lifts
WOD: “Meeting Mary at 10” OR “Meeting Cindy at 10”
I know I know the names are getting ridiculous, but I think these ones work! Typically “Mary” (5 hspu, 10 pistols, 15 pullups) and “Cindy” (5 pullups, 10 pushups, 15 squats) are offered as AMRAPs in 20 min. They usually are paired up on Crossfit.com so people can choose which one they would like to do. We’re going to go for rounds instead of time, which helps control the amount of workload and puts a new slant on the WODs.
Be sure to do the math on your WOD of choice – rounds of both of these can add up quickly – i.e. unless you are prepared to do 100 pushups or 150 pullups, the top level is probably not a good idea 🙂
“Meeting Mary at 10”
Rx – 10 rounds for time of:
- 5 handstand pushups (kipping allowed)
- 10 pistol squats (total – can be from either or both legs)
- 15 pullups
Zone 4 – 8 rounds
Zone 3 – 6 rounds
Zone 2/1 – Do the Cindy version
Games Prep – no kip on the HSPU – attempt all pullup rounds unbroken
“Meeting Cindy at 10”
Rx: 10 rounds for time of:
- 5 pullups
- 10 pushups
- 15 squats
Zone 4 – 8 rounds
Zone 3 – 6 rounds
Zone 2 – 6 rounds: assisted pullups, modified pushups
Zone 1 – Scale as needed
Cash-Out: Group Stretch, cheer on your buddies!
