Monday 12/28/09

Does this guy look familiar? Stole this from Diablo crossfit, thanks guys.

Front Squat 5-5-3-3-1-1
+
Run 400
4 rounds
5 strict pullups
5 strict ring dips
10 pistols (5 each leg)
Run 400

Coaches corner: work up to a weight that allows a 5 reps max, then a weight for 3, then a weight that allows only 1 rep.

Day 53:53 burpees

Bodyweight OHS + 50lb pullups (Speal and Dutch)…[wmv][mov]

Crossfit is a great fitness program but when it comes down to it it is a STRENGTH and conditioning program. A lot of people get wrapped up in the frenzy of activity in a WOD like Fran or Fight Gone Bad but slack on the heavy days. You need to hit the strength days as hard as you hit Fran.  To get the full benefit of Crossfit you  need to hit every WOD with full intensity. Tomorrow when you complete a set of squats, if you dont fell like “that was freaking heavy” your not working at your full potential. Here is a great article about strength by Bill Starr. Keeping strength in the strength program.