WOD – Thursday 1 August 2019

  • WEIGHTLIFTING:
    Work up to a 1 RM power clean.
  • WORKOUT OF THE DAY:
    3 Rounds for time:
    30 Wall ball shots
    15 Power cleans 60/40kg
  • CROSSFIT LITE:
    3 Rounds for time:
    30 Wall ball shots
    20 KB SDHP 24/16

WOD – Wednesday 31 July 2019

  • WORKOUT OF THE DAY:
    6 Rounds of:
    400m run
    Take 2 minutes rest between efforts.

    No one enjoys these days, but if you’re serious, they are necessary. Don’t blow it off.

  • CROSSFIT LITE:
    4 Rounds of:
    400m run
    Take 2 minutes rest between efforts.

    No one enjoys these days, but if you’re serious, they are necessary. Don’t blow it off.

WOD – Tuesday 30 July 2019

  • WORKOUT OF THE DAY:
    For time:
    21 Push Jerks 85/55kg
    42 Knees to elbows
    15 Push Jerks
    30 Knees to elbows
    9 Push Jerks
    18 Knees to elbows
  • CROSSFIT LITE:
    For time:
    21 Push Jerks 40/30kg
    42 Knees raises
    15 Push Jerks
    30 Knees raises
    9 Push Jerks
    18 Knees raises
  • SWEATFEST:
    Death by calorie row
    1 calorie on the 1st minute,
    2 calories on the 2nd minute,
    3 calories on the 3rd minute,
    etc..

WOD – Monday 29 July 2019

  • WORKOUT OF THE DAY:
    5 Rounds for time:
    25 Kettlebell swings 24/16kg
    15 Burpees
  • CROSSFIT LITE:
    5 Rounds for time:
    25 Kettlebell swings 16/12kg
    15 Burpees

WOD – Saturday 27 July 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    21 Wallballs
    15 Chest to bar pull ups
    9 Clean and Jerks 60/40kg

    Rest 5mins

    4 Rounds for time:
    20 Kb swings 24/16kg
    10m Handstand walk

    Rest 5mins

    30-20-10
    Assault bike calories
    Toes to bar

    Workout options:
    A) Workout 1 only
    B) Workout 1 and 2
    C) Workout 1,2 and 3

WOD – Friday 26 July 2019

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    5 Muscle-ups
    10 Squat Cleans 60/40kg
    20 Box jumps
  • CROSSFIT LITE:
    3 Rounds for time:
    20 Ring rows
    20 Medball cleans
    20 Jumping squats

WOD – Thursday 25 July 2019

  • WORKOUT OF THE DAY:
    2 Rounds for time:
    30m Walking lunge
    25m Handstand Walk
    50 Calories Rowing
    25 Push Press 50/35kg (no jerks)
  • CROSSFIT LITE:
    2 Rounds for time:
    30m Walking lunge
    25m Bear crawl
    50 SDHP 20/15kg
    25 Push ups
  • SWEATFEST:
    20min AMRAP:
    150 calorie row
    Max burpees over the rower in remaining time.

SQUAT BETTER TODAY

Your ego has cursed you. Break the spell in three steps.

 “There is a compelling tendency among novices … to quickly move past the fundamentals.” —Greg Glassman, CrossFit Founder and CEO

 

Read that quote twice. Maybe three times.

Now admit that you—yes, you—are afflicted by the novice’s curse.

The novice’s curse is utterly indis- criminate: It affects 99 percent of people who do anything.

Luke Skywalker succumbed when he brushed off the last of his training and went to fight Vader. Your partner bowed to the curse when he or she tried to assemble the new barbecue without reading the instructions. Your kids got a taste when they fired up “Guitar Hero III” and tried to play “Through the Fire and Flames” on expert mode before they mastered easy mode.

You’re burdened by the curse when you squat.
I’d bet this is true no matter how long you’ve been squatting.

In fact, the longer you’ve been squatting, the more certain I am that you’ve neglected the fundamentals.

At a recent CrossFit Level 1 Certificate Course, I learned that I’ve lived under the novice’s curse for some time. After sinking into the bottom of a squat first learned at a seminar in 2009, I was quickly reminded that a technically sound air squat is way more difficult than it seems.

Instead of drilling the air squat every day for the last seven years, I’ve viewed it only as “some shit I need to do before I load up the barbell and max out.” Similarly, I tried to snatch more than I could overhead squat, and I tried to walk on my hands before I could hold a handstand.

As I sat in the bottom and worked to hold the best squat I could, it became clear that I haven’t struggled to achieve the position in years. Nevertheless, I hoped I was in the sort of glorious air squat that would coax a single tear from the eye and draw slow, deliberate clapping.

“Shift your weight back a little,” instructor Rory Zambard said. “Squeeze your butt.”

I shifted and turned on lazy hamstrings and glutes, and the squat became even more difficult—but it felt stronger and more balanced. As I performed more reps with the right muscles engaged, I had a revelation: I miss PR back squats because I let the weight shift toward my forefoot, which is a real problem when you have a decent load on your back.

And there, of course, is the laser beam that shoots through 5,000 bad reps to connect a single good air squat at a Level 1 course and the PR back squat I keep missing.

So how do you squat better today? I’ll lay it out it three simple steps:

1. Shake off the novice’s curse by reading “Virtuosity” and “Squat Clinic” by Greg Glassman.

2. Spend a full hour working on the air squat with a skilled coach or film yourself and ruthlessly identify each error. Fix as many as you can in 60 minutes—and you won’t get all of them. Revisit this step regularly.

3. Try to perform every single warm-up or workout air squat with virtuosity.

Sure, drilling the air squat isn’t as sexy as trying to hit a 300-lb. overhead squat, just as driving piles into the muck is boring compared to stacking more and more floors on a skyscraper. But one leads to the other, and it’s foolish to think otherwise.

If you recommit yourself to mastering the fundamentals, I’m certain you’ll hit new PRs in the back, front and overhead squat. Probably the clean and snatch, too. So get back to the basics and pursue perfection in your movement.

Or you can ignore all this nonsense, load up the bar, and get buried under the weight of a bunch of iron and the novice’s curse.

CrossFit Journal – February 2016

Author: Mike Warkentin

WOD – Wednesday 24 July 2019

  • WEIGHTLIFTING:
    Back Squat
    7-7-5-5-3-3
    Take 2-3 minutes rest between efforts.
  • WORKOUT OF THE DAY:
    2 Rounds for time:
    21 Handstand push-ups
    14 Back squats 80/50kg
  • CROSSFIT LITE:
    2 Rounds for time:
    21 Seated DB press
    21 Goblet squats 24/16

WOD – Tuesday 23 July 2019

  • WORKOUT OF THE DAY:
    4 Rounds for time:
    400m Run
    25 Toes to bar
    25 Superman extensions
  • CROSSFIT LITE:
    4 Rounds for time:
    200m Run
    25 Toes to bar
    25 Superman extensions
  • SWEATFEST:
    20min AMRAP:
    10 calorie row
    10 burpees
    10 calorie bike
    10 alternating dumbell shoulder press