Heidi & Kyle starting the day off strong.
Universal scalability is one of the many beauties of the CrossFit program. However it is easy for one’s ego to become obsessed with completing the workouts as “RX’d”.
Sometimes it is good to spend the extra time and complete the workout despite your time. Other times it is better to consider the fastest times and scale your reps, loads and distances so you can complete the workout as fast as elite athletes to maximize your intensity. It’s all about balance.
Each and every one of our workouts has a purpose. However, one thing we learned from the improvement pool is to be sure to track your modifications. Having an accurate measure of your capacity is truly one of the main reasons to do a workout “rx’d”, allowing you to rank yourself among peers and most importantly yourself.
Workout of the Day
5 Rounds of:
Deadlift – 3 reps
Handstand Pushups – max set
*Post loads and # of HSPU to comments*
Happy Birthday Sandra!!!
Hope this workout makes you s.miles =)
Workout of the Day
Push Press
1-10-1-20-1-30
Add total weight for score. If you don’t finish set consecutively, then it doesn’t get added up.
Follow it up with 3 sets of 20 Glute Ham Raises & GHD Situps
From Jimmy:
“Visiting CrossFitter from RARE Crossfit in Fredericksburg, VA. Here for 2 weeks. I travel for a living so I have many opportunities to visit different CrossFit boxes. I can say you box is not only one of the nicest I have trained in, but the training is also top notch, keep up the fantastic work. I look forward to training with everyone the next 2 weeks, awesome job to the 5:45 crew, total shoulder exhaustion for me came at 5 HSPU.”
Thank you for the kind words Jimmy – we appreciate it more then you could imagine. Looking forward to the team workout!
Affiliate Team Workout
75 squat cleans (100/155 lb.)
150 toes to bar
150 box jumps (20/24 inches)
75 thrusters (95/135 lb.)
35 muscle-ups
150 burpees
150 double-unders
300 walking lunges with 35-lb. plate overhead
