Hypoxia Gym

3 X’s
5 Good Mornings 45#
10 Pistols
20 Double unders
30 Sit ups

Thanks to everyone that came to the Affiliate gathering Yesterday at CrossFit Agoge …lots of fun!

Looking forward to seeing everyone this evening at 5:00 for the paleo potluck!

60 second handstand holds
then
Overhead squats
5-5-5
then
10 to 1
65/95 squat cleans
knees to elbows

Gymnastic skills and strength in the same day.  Yep.

This past weekend I heard Coach Glassman describe our program succinctly.  “We are preparing for the unknown, and the unknowable.”  Is there any doubt why CrossFit is utilized by special operators, military and law enforcement, and first responders?  Ready for anything at any time?  Or do we specialize?

Are you a gym superhero or are you preparing for something specific?  One of the great things about our program is that with a few minor modifications, we can achieve both.

Today’s workout:

Ring L-sit holds, max 2 seconds each, 20 seconds total.

Deadlift, 5-5-5

Press, 5-5-5

It’s not funny at the time, but it sure is now.  Enjoy this collection of what we call, “gnarly face.”

Gnarly face comes in all different shapes and sizes. 

Okay, so we can’t see Rescue Speedy’s face in the last photo, but it sure is fun imaging the face he could be making.  Enjoy the day.  Enjoy your hard effort.  And most of all, enjoy your fitness.  It’s a lot of hard work here at our gym, but it sure is fun…when its over.

Killing the Coward Within.  It’s what we do.

Snow, snow, snow.  School is delayed by two hours due to the snow and Red Mountain Pass is closed.  Ahhhhhh.  Home sweet home.

Burgener warm up with pvc.  Then do the warm up with weight.  Also do the pressing snatch balance, heaving snatch balance, and snatch balance.  Remember, we are doing this warm up every day in order that we can make our snatch exactly the same, everytime time, whether it is with the pvc pipe, or a new PR.  You will get to the new PR if you can do this.  The snatch is about proper, perfect, mechanics every time.  Jump hard, not high; don’t bend your arms; pull under the bar; show me your armpits.  Just a few of the cues for having a great snatch.

Then:

Snatch  3-2-1-1-1-1-1

Enjoy your snatch.