Monday, August 12, 2013


Pat working on his standing bench press

Workout of the Day

Back squat  5 x 5 @ 60% of 1RM

CrossFit Games 12.5 Open Workout
AMRAP in 7 minutes of:
3 Thrusters (100 / 65)
3 Chest to bar pull-ups
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B PU
Ascending by 3 reps each round, climb as high as you can in the 7 minutes.


I read this on CrossFit One Worlds blog and couldn’t agree more. Must read:

“Many of you are ready to start venturing out of the confines of CrossFit One World and start participating in local CrossFit competitions. If you’ve never competed in a competition, it’s a great experience. A competition can bring out a beast in you that you might not know even exists.

Just make sure you aren’t a gym hero/competition zero. These are peeps who crush it in the gym and then disappear in competition. How does this happen? There are several reasons:

TOO FAST TO CARE- “3,2,1…Go!” The clock starts and then full range of motion goes to shit. All this athlete cares about is finishing the workout faster than everyone else. Doesn’t matter if their movement is shit. As long as they finish first, the ends justifies the means. Train like this every day and you are in for a big surprise when you start hearing “no rep” from your competition judge over and over again. Train like you fight. A boxer can’t win a fight throwing half a punch.

CHERRY PICKING- Only show up on the days when the workout is something you are good at? Something you are bad at in CrossFit is affectionately known as a “goat.” Poor goats. I wonder what they did to deserve that? You are gonna run into problems when a herd of your goats shows up at the local competition and all those goats start bitting you on the ass……

POOR PROGRAMMING- There are actually CrossFit gyms that don’t do strength programming. HUH? These gyms are pumping out cardio kings and queens. Unfortunately, as soon as workouts get a little weight in them, these kings and queens topple.”

Uninvited guests: the top 10 (or so) athletes we’d love to see compete in the CrossFit Games. 


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