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CrossFitIn early 2008, I came across a video of two athletes blasting through a CrossFit workout called Fran. The workout, affectionately referred to by CrossFitters as the WOD, or workout of the day, is 21-15-9 repetitions of thrusters at 95lbs. and pull-ups. If you have not seen a thruster before, imagine performing a front squat, holding a barbell bell with your hands across your shoulders, and then bringing the bar overhead with a shoulder press all in one fluid motion. The athletes had to complete each set of thrusters before moving to the next exercise. The catch: it was a timed event and every second mattered. Since I came from a grappling background where there were no breaks, a workout that punished resting was very compelling. I would have been impressed if these guys were able to finish a brutal workout like this in less than 10 minutes, but what I saw next permanently changed my attitude on strength & conditioning. Both athletes completed the WOD in less than 2 minutes 30 seconds!!! This was a true display of physical dominance. |
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CrossFit's methodology is focused on constantly varied, functional movement, executed at a high intensity. The purpose of the constant variation is to avoid adaptation, while simultaneously forcing athletes to work on their weaknesses. In my case, my weakness was clearly my lower body and midline core strength, so in August of 2008, I decided to be certified as a Level 1 CrossFit instructor and any doubt I had about adapting the system for my needs was wiped out. Before finding CrossFit, I suffered through chronic lower back pain, frequent injuries, and serious sleep issues. My midline was too weak to support the stress I was putting on it through wrestling and jiu-jitsu. It took several months to correct, but training with CrossFit methodologies and increased focused on my general physical preparedness, I eliminated any back pain, began sleeping better and have not been injured in over a year. I strongly encourage ANYONE at ANY fitness level to seek out a professional CrossFit affiliate at crossfit.com. From a quality of life perspective alone, it truly has changed mine.
A Few of My Benchmarks
"Fran" -PR- 3 mins 20 secs Notes: I use arm bands and chains to wrap around the barbell to lift the bar in a nearly identical path as a Rx'd athlete, full hip extension. Rings for pull-ups.
"Cindy" -PR- 28 and 1/2 Rounds Notes: Ring for pull-ups. Partial handstand push-up for substituting Rx'd push-ups - you'd have to see it ;-) .... Normal air squat - my hips come up from the floor to full extension.
"Jackie" -PR- 7 mins 52 secs Notes: I use a Ski Erg sponsored by Concept2 in place of the rower. Same as Fran for thrusters/pull-ups.
"Angie" -PR- 11 mins 45 secs Notes: Same mods as Cindy.
"J.T." -PR- 4 mins 52 secs Notes: J.T. is my favorite WOD - "Hero" workouts in CrossFit are named for fallen CrossFit heroes, and there is another level of intensity I try and bring to these WODs. I use two boxes up against the wall to go completely inverted on the handstand push-ups, full extension on the ring dips & my version of push-ups. -PR's on Max Lifts-
Modified Bench Press: (straps on my arms are hooked to chains which are attached to kettlebells to provide full range of motion) - 420 lbs. - |
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