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Wednesday, December 16, 2009

Name those squatters!
Who is picture A?
Who is picture B?
Who is picture C?

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Yesterday I mentioned specialization. This is often a word considered to be anathema in Crossfit-land, powerlifters are seen as muscle bound specialists, marathoners as weak. (not my words-PAS). I think that this line of thinking is false and insulting to the specialist. Anyone who can run 26.2 miles has my admiration. Same goes from any person who can squat, bench and deadlift really heavy. Even if we don't want to do what these people do we need to learn their ways, what tools they use and how they get to were they are. Which is why encourage the use of weighlifting shoes, belts and knee sleeves. Why we vary our running distance and intensities. Crossfit is a novel combination of old elements gleaned from experts in their field. Don't take my word for it, empower yourself to learn the techniques, do the research and read everything you can get your hands on and you're interested in. Crossfit is open source, you show us a better way to get as fit and we'll implement it.

Those of you who have been doing Crossfit for awhile undoubtedly have a favorite element. Why not explore this element more in depth? Perhaps you're interested in rowing, why not get out on the water?. Or you really like the power or olympic lifting we do. We know excellent resources to get more in depth for both of those. One part of the crossfit prescription is to learn and play new sports. So, have you? You have created this great foundation of metabolic condition, strength and endurance, go put it to use.

-Paul Siegel


  1. larry, curly and moe?

  2. wrong, wrong and WRONG!!!

  3. A.Lacy

  4. Today
    Walking Lunges
    KB Swings, 55#
    25 Squats after each round
    18 min and change, can't remember

    I would guess the squatters, but I recognize all their feet from last night.

  5. Todays WOD
    Blue, 2 Abmat

    first time doing HSPU in a workout, enjoyed this workout but will probably feel it in my shoulders tomorrow.

  6. huey, dewey and louie?

  7. "Those of you who have been doing Crossfit for awhile undoubtedly have a favorite element"
    Nate's an element, right?