Don’t be an Idiot

You’re doing CrossFit and loving it.  You bought a jump rope to work on double-unders at home.  You watch all the videos and know all the big names like Iceland Annie and Speal.  Great!  Just don’t be like this moron.

http://running.competitor.com/2011/12/news/gas-mask-wearing-runner-chased-by-police_43282

Have I gone running with a gas mask?  Yes.  But it was when I was in the military, it was applicable training!

Please don’t let me catch any of you doing inane things like this.  If you’re looking to step up your training, try getting a bodyweight press or a sub 1:30 500 meter row.  After that, then we can talk about gas masks.

Wednesday’s Skill:

3 power snatches + 3 overhead squats

5 sets going up in weight each time

Workout of the Day (WOD):

4 rounds of:

21 kettlebell swings (53#/35# for women)

15 burpees

9 power snatches (95#/63#)

Beginner Skill:

Overhead squat

5 – 5 – 3 – 3 – 1

WOD:

21 – 15 – 9 reps of:

100 meter run

Wall ball shots

Burpees

Kettlebell swings

(and no, it’s not run 100 meter 21 times)

Strength Class/Power Hour

Take 30 minutes to find a new 1 rep max deadlift

3 rounds of:

1 minute of max back squats at ~50% of 1 rm

30 seconds rest

1 minute of dynamic push-ups

30 seconds rest

Score is max reps in the 3 rounds

305# PR deadlift for Dan during the Power Hour.

What’s cooler?  Leslie’s deadlift or her socks?  Tough call.

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