Crossfit is not a franchise which is what makes it the fastest growing sport in the world. It also means that coaches in every gym constantly develop their own methods, insights and techniques with a single goal in mind: improving performance.
One of the reasons I love visiting different boxes on my travels is that beyond meeting new people I constantly learn new things to get better at a lift, movement or in the mental game of the sport. I improved double unders when I visited CrossFit Balance in D.C., London helped my kettlebells, Central London took muscle-ups to the next level, Hong Kong fixed my rowing, Palo Alto taught me the greatest warm-up and this week CF NOLA improved my overhead squat by 30% in 15 minutes.
Everyone should visit other boxes even if it is across town or work with different coaches in their own gyms. The rewards are new perspectives and sometime that magical pointer you need to move from 95 lbs to 125 lbs in overhead as I did today in New Orleans…
A cool extra was riding the Street Cars back and forth from Canal Street to the box.
Warm-up
– Find your max double unders in 5 minutes (12)
2 Rounds:
– Farmers Carry 400m – 2×55 lbs
– 5 knees to elbows
– 15 kettlebell swings – 55 lbs
– 10 overhead squats – 45 lbs
WOD
Overhead Squats 3-3-3-3-3 (125lbs – PR)
I moved my max from 95 to 125 lbs by doing shoulder and quad mobility stretches between sets. Instant magic.
Cashout
Max unbroken Muscle-ups: 4
