RX THE WOD

One of the best tricks I learned on my recent travels was at CrossFit Sandy in Utah. Instead of practicing new skills at every WOD, they stick to one skill until it, well, sticks.
This is how I could walk 10 feet today on my hands when I could not even consistently hold a handstand before. Until I can walk 50 feet I’m not done with the daily drill on this.
For those who’d like to try, the best training site I’ve found is On Hands by Tor.
Then on to more skill drills until we are done. Scratch that. In this sport, we’re never done..
MetCon
AMRAP in 16 minutes:
– 800m run
– 40 wall balls 20lbs
– 35 burpees
– 30 toes to bars
– muscle ups
[107]

I’m not sure if other countries are like this but American weekends tend to be as busy or even busier than weekdays. The kids go to various sports, there is always some birthday party, dance or charity event and occasionally, like today, we even get to watch a movie.
And the WOD may have to wait until late in the night, say around 11pm.
Speaking of movies – the girls were excited to take me to a “Paleo film” (Croods).
For the late night workout, I got my overhead pyramid – better than a sleeping pill.
WOD
9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9 reps of
45-55-65-75-85-95-105-115-125-115-105-95-85-75-65-55-45 lbs Overhead Squats

While CrossFit centers around the athletes and their fitness journey, there are clearly the unsung heroes of the sport: our coaches. Having been involved in various school, varsity and college sports I’ve found that CF coaches are a new breed of trainers unique in the fitness world:
– They work out with their athletes and can easily hold their own and many times lead the whiteboard in the affiliate. I’d be hard pressed to find a high school or college coach that holds the same intensity in the intervals as they demand from their team
– They compete with their athletes and many times they are the winning in the competitions. What was the last time you saw the same in other sports or gyms?
– They build a community through competition, charity events and just some good old fashioned Friday BBQ.

As CrossFit leads the fitness revolution, I believe our coaches set a trend of their own: the coach that stays super fit, leads by example and don’t expect their athletes to go where they themselves would not go.

WOD “CrossFit Total”
Combination score of maxes for
– Backsquat
– Press
– Deadlift
[795 lbs]