As the craze of the 2011 Reebok Crossfit Games continues to grow, I can’t help but wonder where we will go from here. 4 years ago, the Games was a backyard barbecue for a bunch of fringe exercisers… this year it’s a global event that had an initial enrolment of 25,000 athletes.
The grassroots beginnings of the Games are not dissimilar to that of Triathlon – which emerged from a group of friends trying to see who was the fittest across not only their own discipline (swimming, running, or cycling), but all three. From fringe sport to Olympic inclusion, triathlon took approximately 20 years. I don’t think Crossfit will ever become an Olympic sport (due to it’s indefinable nature and other factors) but it will continue to grow on a massive scale in years to come.
Take a look at the video below and see if you can find other similarities between Crossfit and Triathlon … the words displayed should give you a clue!
Buy-in: Box Squat 4 x 6
- Find a box that allows for femurs parallel to floor while you are sitting on it
- Squat down, pause on box for a full 1 second count, drive back up
- Think “drive” off box – initiate movement as fast as possible
- 2 warm-up sets then into the work sets of 6
WOD: Mix and Match
This is two short workouts, each listed in myfrantime.
Wod 1: Runburp
- 3 rounds for time of:
- “300m” run (to corner of Herald and Douglas and back)
- 10 burpees
Zone 2 – 200m run, 7 burpees
Wod 2 – Miquads
- 50 step-down box jumps (20/24)
- 25 goblet squats (35/55)
Zone 3 – scale goblet squat to 25/40
Zone 2 – scale gsquat as needed, scale height of box
Zone 1 (for both – scale as needed)
Cash-Out: Lower Body group stretch