Friday, August 5th

Five Rules to Live By

Have you ever found yourself in a potentially embarrassing or painful situation? Would you like to avoid future encounters? Well now you can! Just abide by these five, simple rules.

1. Remove necklaces before a workout involving any lift you must use yourself as a rack (i.e., cleans, front squats, back squats, shoulder press, push press and push jerk). The constant pounding of the bar into your chest or back of the neck can damage your skin. Yes, the bloody t-shirt looks tough but the scarring left behind is less than desirable – as is the painful stinging (followed by the scream of a pre-pubescent girl) you will feel upon entry into the shower.

2. Throw down the towel (or t-shirt) to avoid the AbMat raspberry. Some people are more prone to this phenomenon than others.  This wound may initially go unnoticed, that is, until it reveals itself to you when your nice, warm shower washes over it.

3. Always pee before double-unders. Enough said.

4. Hygiene is great but NEVER wash your hands before pull-ups.  The water softens up the skin which can cause painful tearing of the hands.

5. And, the top rule to live by: To avoid the pain, you must maintain (your calluses). We use our hands a lot in CrossFit to move ourselves around objects (pull-ups) and to move objects around ourselves (kettlebell swings, cleans, snatches, etc.). The constant rubbing of the bar on the hands causes a callus buildup which can tear if not properly maintained. Everyone will eventually blister and/or tear at some point during their CrossFit journey but excessive tearing can be avoided. Go to your local drugstore and scope out the beauty aisle where they stock manicure/pedicure kits. Buy one. Use it often. You can purchase a variety of tools to help shave, sand and buff down your hands a couple times a week. Overzealous buffing is not recommend so don’t attempt to get rid of all the buildup in one sitting—this can be just as painful as the result of not maintaining. However, taking a few minutes here and there to address your problem areas will save you much pain and suffering.

Hou Zhihui Snatches 91kg at 48kg Bodyweight- All Things Gym

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A1) 3 sets of:
Front Squat x 5+ reps
(Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight)
Rest 30 seconds

A2) 3-5 Strict Pullups + 3-5 Kipping Pullups
(goal is to not drop between reps)

Rest 30 seconds

A3) Hollow Body Hold x 15-30 seconds
Rest 30 seconds

B) For Time
60 second static Deadlift Hold 195/135 (if you drop the bar your time stops and restarts when you pick the bar back up)
Then…
3 Rounds
15 Overhead Squats 75/45 (scale with PVC or bands)
12 Burpees Over The Bar
9 Pullups
Then…
60 second static Deadlift Hold 205/135

(The deadlift should be on the heavy side where you will most likely set it down at least once)

A) 3 sets of
Front Squat x 4 reps (add to last week)
Rest 30 seconds
Alternating Lateral Scorpion Stretch x 5 each side and hold last stretch for 10 seconds. (Loosen up your chest and shoulders for pull-ups)
rest 90 seconds

B) 3 sets of:
3-5 Strict Chest To Bar Pullups + 5-8 Kipping Chest To Bar Pullups
Rest 90 seconds 

(Chest MUST make contact with the bar. Do not come off the bar between strict and kipping.)

C) 1 set of:
Max Rep Unbroken Kipping Chest To Bar Pullups   (Chest MUST make contact with the bar)

E) For time   *15 minute time cap
200 meter Farmers walk  70/45 
Then…
3 rounds
5 Overhead Squats 125/85
7 Bar-facing burpees
9 Pull-ups
Then…
200 meter Farmers walk 70/45

7’s Down
7-6-5-4-3-2-1
Straight Bar Bicep Curl  75
Dip
Pushup

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