3 x 5 Pull-ups
Work to 1 rep max weighted pull-up
4 x 2 Pull-ups at 90% 1 rep max
Jumping (high, distance, 1-leg, frog)2×5
As many rounds as possible – 10 minutes
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Notes: This week at CrossFit Costa Mesa we have been loosely modeling our WOD after a combination of Robb Wolf (the idea of a gymnastic type movement everyday) and Coach Rut’s Max Effort Black Box (or at least the idea of strength training everyday and short <10 min Met-Con type work at the end).
We started with some specific light movements to “warm up” then moved to weighted pull ups. Those that can’t do pull ups yet did some negative and isometric work instead. Then we moved to the strength portion were we operated at a very high relationship to our “max.” The idea here is to increase maximum strength without adding unnecessary bulk. We are not industrial athletes or contact sport participants where bulk would be necessary so we try to maximize our strength (our ability to generate force) and keep out body mass down to a minimum in order to maximize or economize our use of energy. It takes a lot of energy to be a big person and when you look at the ratio of strength to weight, the smaller weight classes usually win this one. They are more economical, and more powerful in relationship to themselves. As I heard Mark Twight once say, “You have to carry the engine.” Not only do you have to carry the engine, but you have to make it perform when you get there! It always goes back to your goal though. If you just want to look good naked and be in a little better shape, we can do that for you, it’s simple really, but simple is not easy.
If you have not had the chance yet, watch the video of Gary Taubes giving his lecture/presentation about the caloric balance hypothesis vs. the insulin hypothesis. It is worth every second of the video, I can’t stress how great Gary is and how amazing this video is.
I also encourage all of you to read his book Good Calories, Bad Calories; ISBN 978-I-4000-4078-0 (1st ed). In this book and video Gary describes the competing theories of obesity.