I saw this great article in the CrossFit Journal and it really got me thinking… I already know that my CrossFit training is all about “functional movements” that are “transferable into daily life”. But aside from the somewhat unattainable goal of becoming a parkour expert, just what exactly does that look like? According to Carl Paoli, it looks like a whole lot of fun. Check it out:
“Did you ever imagine that your knees-to-elbows skills can translate into a backflip, or that a muscle-up can help you climb walls? Let Carl Paoli teach you how.
Paoli is an elite gymnast and coach at San Francisco CrossFit, and he also runs his own practice called Naka Athletics. In Part 1, Paoli teaches us the backflip, saying, “It’s actually one of the easiest tricks in the book.” Paoli almost makes the backflip look simple as he breaks it down into its component positions and relates each to familiar CrossFit movements like the hang power clean and knees-to-elbows.
After the backflip, Paoli tackles wall climbs-and events at the 2010 CrossFit Games demonstrated that parkour training for climbing walls can be very useful.
Watch and learn how to translate your CrossFit skills into something even more extraordinary.”
Today’s Workout:
Buy-in: Overhead Squat 5 x 3, working up in weight each set
WOD: “Winter Challenge 2010 Barbell Complex”
For all those of you who wanted to give this one a shot, here’s your chance! In the competition, this workout had a 10 minute cap, so keep that in mind when deciding on your scaling.
Elite: 5 rounds for time (bar weight 95/135)
- 9 deadlifts
- 6 power cleans
- 3 squat clean to overhead – anyway overhead is fine (thruster, squat clean and push press or jerk)
Zone 4: Scale bar weight to 75/115
Zone 3: Scale bar weight to 65/95
Zone 2: Scale bar to 55/75
Zone 1: Scale as needed
Cash-Out: Foam roll/lacrosse ball legs and upper back