Monday - 5/24/10

"Dinosaur To CrossFit"
3, 3, 3, 3, 3 Zercher Squats

"Fran"
21-15-9
Thursters 95/65
Pull Ups

No Gym WOD:
Find something heavy, hug it and do this:
20, 17, 14, 11, 8, 5
Squats
Burpees 

Notes:
The Zercher squat is one of those completely under-utilized lifts.  It loads the front of the body in an even greater way than the front squat, and forces an incredible amount of core strength.   Big fan of mixing this lift in every now and again, especially heavy.

Fran, well, Fran is just brutal.  On paper she looks like a not-so-bad workout, but when you get midway into that first round, you realize just want you got yourself in to.  Best time out there is sub-2, that is fast.  Good luck with this one!!

Detail number one for the CrossFit Courage Games 2010:  expect to be moving fast!  The idea behind this competition is to get away from what it seems to me CrossFit has settled into. Mind you, there are tons and tons of places out there who use pretty unconventional styles for training in their programming; but, it's still dominated by box jumps, wall balls, deadlifts, pull ups and so on.  I have always been a fan of getting people outside and utilizing the great outdoors as the gym.  So, that is where we are headed on June 19th; outside and unconventional!