30 on 60 off
21 KB Swings
Run 100 feet
5 Rounds – For Time
Notes: This workout was directed at a couple things. The first being the conversion between the swings and the run. Serge Litvinov (my Russian is bad, sorry – Russian thrower, top class athlete) was the inspiration of these little nuggets. He would Front Squat 405 for 8 reps and sprint 400m!! Insanely intensity there. This focus is on power. I think everyone noticed how hard that moment of converting the movement was, and that’s where the magic lies. The push ups were an active rest period that gave just a couple seconds before we hit it again.
We will continue to build up to 400m runs after doing things like swings, OHS, Front Squat, the big lifts.
I try to spend about 1/3 the time developing power, 1/3 developing strength, 1/3 developing middle to long distance endurance with a slight emphasis on middle distance. When they come up, it’s random but over the long haul it’s about 33% each. Like I mentioned the other day, everyone needs to develop their General Physical Preparation skills much more which is what we are doing by hitting everything at random, and when those skills reach their limit and you want to win your event, we will need to start focusing more and more on the specific qualities that dominate that particular sport.
I am excited to see this gym continue to grow and watch people transform. I got an email from someone today that has lost 40 lbs in 3 months doing CrossFit and making some changes in the diet. Massive turn around! Amazing to be a part of. I can’t wait for the next transformation story.
See you all soon!