In every CrossFit gym there are certain rules of etiquette that should go without saying. Which is why I won’t bother repeating them for you again here, like I have done in past posts!
Instead, here’s a humourous and overstated video that recounts some of the most important Rules of CrossFit:
[yframe url=’http://www.youtube.com/watch?v=EHuJsw5OXFI&sns=fb’]
If any of those characters remind you of yourself…. Then you know what to do! 😉
Today’s Workout:
Buy In – 5 x 5 reps of false grip ring rows.
- Increase the difficulty each round
- Challenge yourself all the way to body parallel with the ground or a higher box to have your feet elevated
- Each rep should be challenging
- Rest 1-2 minutes between sets
WOD – “Toe Jam”
Five rounds for time:
- 5 Shoulder to overhead (115lbs/155lbs)
- 15 Toes to Bar
* No racks allowed
* Scale workout as needed to complete in under 15 minutes
Zone 4 – Scale shoulder to overhead to 95lbs/115lbs
Zone 3 – Scale shoulder to overhead to 75lbs/105lbs, scale toes to bar to knees to elbows
Zone 2 – Scale shoulder to overhead to 65lbs/95lbs, scale toes to bar to hanging leg raises or double crunch
Zone 1 – Scale workout as needed
Cash Out – Mobility WOD #2 – Open up the front of your hips. Try and get 4 min each side.
- Test: Air Squat
- Mobilize 8 min
- Retest: Air Squat
- Note changes in quality of your squat/depth/etc.
[yframe url=’http://www.youtube.com/watch?v=-ZX1QMTdAC4&feature=player_embedded’]
big fan of this particular mwod. also love paleo treats which may or may not involve rum.
Is the rum the reason you missed the 7am class Callendar?
Not unless there was rum in my fluoride rinse… I was at the dentist's. Would have much rather been at the gym!
I apologize for all the loud noises in the gym today! But the great side of it is, the roof is being redone and the rest of the flooring is being installed!
Should the zone 4 not be at 135 for men….seems like a big jump
My bad, sorry Sean
Great video linked on FB from our friends at Big Island Crossfit (Hawaii)! I visited Crossfit Ali'i which is one of their two locations on Hawaii last year during sectionals… great people. Pretty sure I "ghost rided" my last overhead squat in one of the sectional wods 🙂 🙂
‘ Satanic Ritual – Decorate the space with human sacrifice, goblets of blood, pentagrams, and things draped in black. I won’t
spoil your surprises and give away any more details. Every Halloween party
that people remember later in the year by saying things like “Do you remember so-and-so’s Halloween party last year.