Using a 75/55lb barbell complete 1 round for time of the following:

50 Push Press

40 Fron Squats

30 Muscle Cleans

20 OHS

10 Squat Cleans

There is a lot of skepticism and criticism out there aboutCrossFit and its programming.  A lot of people saying, CrossFit is great, if you want to blow out a shoulder or herniate a disk.  They associate the training methods we utilize day in and day out to only be good for high level athletes and not Middle America.  I find it so hard to believe that people are so blinded by ignorance that they still believe this nonsense.  I’ve been coaching CrossFit for about 5 years now and was in Physical Therapy for 7 years previous to that, and I have never been around a more well-rounded, results driven and systematic approach to a strength and conditioning program.  I’m not sure why people look at main site programming and in one clean swoop feel like they have gathered all the info they need to make an informed decision and take the position that CrossFit is a bad program.  As a box owner for 4 ofthe 5 years I’ve been involved with CrossFit I can tell you that 95% of your CrossFitter’s are not firebreather’s or anywhere near that.  They are parents and grandparents, teenagers and young adults, and normal everyday people. And each of them has their own unique perspective about CrossFit and why it is a passion of theirs.  They are people of all ages and genders, all ability levels, coming together and striving to be better and do better.  Walk into a CrossFit box anywhere, and you’ll find a unique group of people who are go-getter’s.  They are people that will not settle for being mediocre.  They come in and give their best effort for that day and every other day.  That is a CrossFitter.

The coach is the one responsible for programming for those athletes.  The correct approach is progressive, it’s systematic, and its starts with fundamentals.  Teaching movements with body weight and with a dowel to give the client the opportunity to learn the proper form and technique and develop the muscle memory of that movement.  It takes time to progress to Olympic lifts.  Nobody walks into CrossFit and starts Snatching or doing a clean and jerk. They learn an air squat, an overhead squat, and a shoulder press.  They are taught mobility work and progressive stretching techniques to help them get into the squat and overhead positions easier.  When all the tools are there and the athlete is moving well and can demonstrate good technique with consistency, we would then progress them along with the intensity, adding load and volume.  That is the system I use and that is why, believe it or not, I have never had a client blow out a shoulder,herniate a disk, or suffer any serious injuries for that matter.  Sure we’ve had the occasional tendonitis,aches and strains, but if you can show me a program that doesn’t have any sort of risk associated with it I’ll show you a program that doesn’t work.

Jimmy

Strength:

Squat Clean 5-3-1-1-1

7min AMRAP

7 Ring Push Ups

12 Overhead Lunges 45/25#

rest 5 min,

7min AMRAP

3 Ground to Overhead 

10 Pistols 

On the ground to OH; you can clean and jerk (or any other pressing variation once the bar is at shoulder level), or snatch the bar overhead.

Post loads from strength and rounds/fraction of rounds completed from each metcon to comments.

Just remember every workout we do can be scaled and or modified to accommodate both safety and fitness level.  Let's not cherry pick which workouts we do just because they seem difficult or because they are not one of your strengths.  Keep in mind if we ever want to get better at anything we have to work on our weaknesses.

I always loved the saying "CrossFit is for anybody but its not for everybody".

What separates our CrossFitter's here at CrossFit Dilworth is that everyone comes in and gives 100% for every workout.  We don't hide behind excuses, we just get work done!

Winner of the worst team name ever contest! 

Coach Lead Warm Up followed by 800m Run

5 Rounds for Time of:

10 Burpee Box Jumps 24/20"

30 Single Arm KB Swings 24/16kg

Jump Rope Bonanza!