Anybody checkout the live stream of Event 1? I watched Josh Bridges and Speal finish 1-2 while drinking a cup of coffee. What a cool WOD!

What are your thoughts on the softball toss in the Crossfit Games? People are pretty fired up about it, questioning it's place in a an event like this. My $.02. The shotput, discus and javelin are Olympic events, tested individually, and in the Decathlon. People win Gold medals, and have since the first Olympics, based on these throwing events. Don't you think Grok and his buddies tested each other on how far they could throw a rock? Not to mention their survival may have depended on it? It's laughable to me that people think Games athletes will get hurt throwing a softball. And if they do get hurt, are they the fittest in the world?

Second, I like it from a competitors standpoint. As the "sport" of Crossfit get bigger and seemingly more defined, high level athletes are focusing on the tasks and tools of the trade, but not on of the tenets of Crossfit is: Learn and play new sports. The application of fitness is hugely important, plus it's fun. I hope these gym rats know how to throw a softball, or any ball for that matter. How depressing would it be if you wouldn't want the fittest guy or gal in the world on your intramural softball team?

We'll be doing a "Linda" Challenge in the coming weeks. "Linda" is the most logistically challenging of the named WODs. It is also know as "3 Bars of Death". It is a descending ladder (10-9-8 down to 1) of 1 1/2 Bodyweight Deadlift, Bodyweight Benchpress, 3/4 BW Squat Clean. We will do this with a schedule over the course of a couple of weeks, with no more than 3 athletes going at a time. Between 3 athletes, we'll be using 9 barbells and nearly every weight in the gym. You will only be able to try "Linda" if you are RX ONLY. NO SCALING ALLOWED.

I would consider "Linda" to be one of the most challenging named WODs; it's on the same level, but completely different, as "Murph". A blazing fast time is around 20 minutes; completing this monster in under 60 minutes the first time is very respectable. I will tell you I have tapped out on this WOD. I was doing it in a globo-gym, and was slogging through. I got to round 6 or 5, around minute 25 or so (it's all down hill around the set of 4). People kept trying peel the weights off one of my three bars, and I kept having to tell them "hey, I'm using that!" like a crazy person, then run back to one of my bars. Eventually, I said forget it, and went home. Even halfway through, it was nasty WOD. Mike has approached some of you to try this one out, but if you're interested let us know.


The Greeks thought this was important

Workout Of The Day

For time:
12-9-6
Squat Clean and Jerk 135/83
Muscleup
If you cannot do Muscleups (MU), do 3 pullups and 3 dips for each MU.

We never put MU on the board, but folks, you gotta learn it someday. We have a MU clinic coming up soon, but lets get familiar.

Well, the Crossfit Games took it to another level. The swim event has become a 200m Ocean swim to start and finish a "Murph"-esque event. People have been very critical of the event. Fair or unfair? Personally, I love it. For anyone that has done some ocean swimming (and for many of you being from Cali, you're lucky) know there's a big difference between a clean pool and the ocean. If this accomplishes anything, it shows that you can challenge the human body in such interesting, but simple ways. The Crossfit Games have shown us that not only are the barbell, dumbbell, etc ways to build your fitness; but a wheel barrow, a choppy ocean, a sandy beach or a sledge hammer can accomplish that task.

Any interest in a Crossfit team event at Crossfit Moxie? September 10th (the week before the Tough Mudder) in San Jose.



Workout Of The Day
21 Deadlift 225/155
21 Hand Release Pushups
150 Yard Shuttle Run
15 Deadlift
15 Hand Release Pishups
100 Yard Shuttle Run
9 Deadlift
9 Hand Release Pushups
50 Yard Shuttle
1 "lap" of shuttle run is 25 yards.

Swim Test! The Crossfit Games start Friday, and on Wednesday night, the athletes have to perform a swim test to demonstrate "competency in the water". It's hard to argue against the inclusion of swimming in a test of the fittest man or woman alive. Swimming is the main event in the first week of the Summer Olympics, and the triathlon considers swimming to be as important for the endurance athlete as running or biking. We have some pretty good swimmers at CF Modesto. Have any of you swimmers integrated Crossfit-style workouts into your pool work? Post experiences to comments.

Higher Standards from 70s Big. This article is for the ladies, but the thoughts are applicable to all of us. Don't measure yourself against the weak or mediocre!

Freddy C. of Crossfit One World explains the proper spotting for a back squat.

How to spot the squat. from crossfitoneworld on Vimeo.

Workout Of The Day

Strength
Back Squat
5-3-3-1-1-Heavy 5

Metcon
5 RFT
15 Medicine Ball Cleans
15 Wall Ball Shots
Men - Red, Ladies - Blue

The Crossfit Games have announced the workouts for the Master's Divisions. These workouts look like they are no joke. In particular, WOD 4 looks memorable. Keep an eye on the Crossfit Games this weekend, for the workouts alone. This is when Crossfit drops their most interesting and challenging tests. It's gotten better every year, as the guys and gals at HQ have better defined their ideas of fitness, and how to test it.

We'll be working with the Sumo deadlift today. The "sumo" refers to the wide stance used for the lift. The hands are inside the legs. Generally, you can sumo deadlift more weight than you can deadlift conventionally. As far as I can recall, we have never used this lift in the gym. I would like to familiarize ourselves with this version of the lift, as it can help train the body to move more weight.

Below is a video of Dave Tate (from Elite FTS) explaining deadlifitng technique. Among other things, Tate shows the difference between a conventional deadlift and the sumo deadlift.

Pay particular attention at 1:30, when Tate explains a common deadlift fault. We see this fault, which I call a "back lever", mostly in hip rep deadlift workouts. It's a less efficient way to move the barbell. And it can leave you very sore. ESPECIALLY if you return the barbell to the ground using the "back lever"!

Workout Of The Day

Strength
Sumo Deadlift
5-5-5

Metcon
AMRAP 10
10 Sumo Deadlift Highpulls (SDHP) 95/65
15 Pullups
20 Situps

2 epic posts from James Fitzgerald, aka OPT. James fashions himself and his followers as higher level fitness thinkers. I tend to agree, but his grammar and punctuation are worse than mine!

The first is basically a list of every diet that he may recommend, and why, for a client.

Second, James does a tremendous job programming for "the sport of fitness". After the Games, he will start breaking his blog into 3 phases, which means 3 different workouts will be posted depending on goals and ability levels.

Forearm pain is one of those nuisances that we hear about a lot. With all the gripping, pulling and racking we do, our forearms take a beating. Just recently, I've talked about forearm tendinitis/athletes elbow a handful of times. Since I've started mobilization, I intuitively used the lacrosse ball on my forearms (but probably not as much as I should). But check out this video, then starting digging objects into your forearms, move your wrist on fingers, and mobilize your tissue.


Workout Of The Day

Strength
Clean
1-1-1

Clean Pulls
3-3-3

Metcon
AMRAP 9
15 Cleans 135/83
40 Walking Lunges
15 Jerks 135/83
40 Squats
Use your "Grace" Challenge weight.