Super Star

IMG_9279 Diana and the thruster.

Simplicity is often the key.  Complicating workouts with too many movements or some elaborate rep scheme is not always the way to a more effective stimulus. Moving large loads quickly is the fast track to increasing a workout effectiveness.

The recent thruster/run WoD is one of the simple workout that has proven effective time and time again. It also looks very similar to the first workout ever posted on CrossFit.com.  Times have changed but good workouts remain the same.

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Workout:

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Go Heavy

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The deadlift.

Lifting heavy weight is one of the most important things we can do for our health, so much so that the deadlift was once referred to as the Health lift.  There is nothing more functional.  The great thing about the deadlift is that if done correctly it is entirely safe.  Even post-maximal load.  The rules are simple.  Keep your spine and hip fused as one and do not allow your spine to deviate as you take the load from the floor.  Any deviation and the safety of the lift is no more.

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Workout:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
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Christmas Eve we will behaving only one class at 10:00am.  We have a special 12 days of Christmas workout planned, so don't miss it.  If you are curious you can view last years workout... 12 Days Wod

Food for Thought

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Kelsey during her winter vacation from Cal Poly.

Julio Mercader, a Canadian archeologist exploring a cave in Mozambique has found theearliest evidence of prehistoric humans using and processing wild grains for food.

Stone Age diet included processed grains

Post thoughts to comments.

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Workout:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping

Frictionless

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Laurie on the rings.

This week we have exposed a lot of people to the rings.  Some have been on them before, while others have shied away.  Because we can do ring work in a frictionless environment they are a great tool for developing strength, balance, flexibility, agility and coordination.  

Workout:

As many rounds as possible in 20 minutes of:
500 m Row
25 Turkish Get-Up, 60lb dumbbell

Simplicity

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Deadlifting girls.

The beauty of the deadlift is in its simplicity.  Lifting weight from the ground to the high hang position... tight... slow... controlled... simple.  The beauty of the deadlift is also in its results.  When it comes to increasing strength, the deadlift is among the most important. 

In the CrossFit journal the 2009 Games Deadlift event has been posted.  If you are looking for inspiration for today's WoD there is no better video.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep