15 Minutes Ring Play –
Work on skin the cats, levers, hips to rings, false grip, muscle ups, handstands, ect.
Have fun with the ring work today. Try to get 2% better at a skill or two.
Then-
Bottom To Bottom Tabata Squats
1 Mile Run
WOD Demo with Dave Leys – video [wmv] [mov]
517 Meter Row
—————–
duck walk with PVC
climb stacked pullup structure
freestyle dance 10 minutes
So some of you may have noticed my enthusiasm for warmups that take you out of your element, forcing you to try things that make you uncomfortable both physically and mentally. This comes up in warmups (in part because this is where I have the most say in programming) because I want everyone to understand that Crossfit is not just about doing thrusters, kipping pullups, and rowing 500 meters as a warmup. Crossfit should be about taking you out of your comfort zone, forcing you to adapt to a stressful situation and solve problems that you never thought you'd encounter (like climb the "stacked" pullup structure). Ultimately it is about learning the ins and outs of yourself. For many of you I recognize that crossfit is no more than a means to an end (fitness). You enjoy the comforts of your bubble. Fair enough. However, I feel it is my duty to push you beyond your comfort zone. Sometimes that means encouraging you to try the heavier kettellbell and sometimes that means encouraging you to make an ass out of yourself by asking you to create an animal crawl. I am writing this because I am disappointed with some folks' displeasure when we introduce new style workouts and skills. Crossfitters are notoriously "down for whatever" but when we get into routine patterns we lose the freedom to take part in new experiences. We do not want to make general physical preparedness specific to the domains of barbells and jumping rope. Now do not get me wrong for I've been both proud and impressed to see countless feats of strength and courage these past weeks alone. However, unless you are concerned for your safety (this is a legitimate concern at times and you should take it up with the coach) then I ask that you trust us. I spend much time contemplating what movements/stretches should go into a warmup based on the events that follow.
NOT…I just do it to be a d**k. Especially rowing odd distances, what is that about?
BTW, good luck today to those of you at the Tough Mudder, FGB, and especially Justin and Loren!
Shem Stygar
Good post again Blake, thanks for explaining everything you do. I appreciate being able to ask you pretty much any fitness question and get a great answer without the bullshit. Keep up the good work, but really, some of these animal crawls make me feel ridonkulous.
Olga B
My cheers to FGBers and ToughMudders, wish I was in both places!
To Justin and Loren, have a magical day!
To Blake – I agree with you. I took MovNat workshop recently, and the coach sat us on the grass and said “move however you want”. My mind drew a blank (almost). The coach said that most people’s problem is lack of creativity, we need to be told what to do. Why didn’t I think of a duck walk then?
Amy K
Cheers to Justin and Loren! Enjoy every minute!
Ari S.
Fight Gone Bad was awesome! I can only imagine what it would be like at our home box with tons of CFESers representing. Next year? Congratulations, Justin and Loren! Even if you have a wedding photographer, be sure to take lots of mental pictures of the day!
Tashnelson
FGB was a well run and lots of fun. All the CFESers put in a good effort. I will upload photos to Facebook.
Matt helped Sean and I do our ring work after we had all recovered. So we did not miss out!!
Scott
Congrats to FGB. Also Justin and Loren. Welcome back Travis.
Blake: It’s too bad I wasn’t doing this stuff when I was as kid. Like you know, at around your age. Cheers!
Scott
Blake: seriously, I agree with the comfort zone thing. I’m like you: I lay awake at night thinking how can I push boundaries, get people out of their comfort zone. But you knew that. Have a great weekend everybody. See you next week.
Matt P
Jamie, Tash, Ari, Amy and Sean- great job. I agree with Jen R, she said she loves the CFES standard of movement. Locked out push presses, great squats on the wall ball. CFES did great.
Can’t wait to hear about the Mudder crew!
Ari S.
Monica did a great job at FGB, too! That little honey badger just didn’t give a shit!
Hollis
OH!!! Can we also throw out a CONGRATS AO!!!!
supra vaiders
Good stuff as per usual, thanks. I do hope this kind of thing gets more exposure.
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