Wednesday 150204

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Skill

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Muscle-up Progressions:

Today we’ll introduce a few progressions to your MU training:

“Box Humps”: The Outlaw Way (6:00 – 6:11)

Ring Hug Step Outs: Power Monkey Fitness

Seated Band To Catch: The Outlaw Way (16:15 – 16:20)

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WOD

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Chelsea

Complete every minute on the minute for 30:00:

5 Pull-ups

10 Push-ups

15 Squats

Compare to: 12/3/14

If you fail to complete the required work in the 1:00 period, transition to completing as many rounds as possible in the remaining time. If you attempted this on 12/3, you can also check your score and see how far you got and adjust the reps per minute to finish!

Please keep in mind that done as RX gives you 150 pull-ups, 300 push-ups, and 450 squats. This is what we call a crap ton of volume. If you’re new to CrossFit or have not been consistent in your workouts, this is too much for you. Be prepared to scale the WOD today. Ample options will be provided!

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Rowing….yay!

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What Shoes Can Tell Us About The Health of CrossFit?

When we first talked about opening the gym back in 2009, we received a lot of encouragement. We also got some well-meant advice that CrossFit is a fad, it won’t last, and that what we were doing was risky. Well here we are a month or so away from our 5 year anniversary and it seems that the CrossFit community is not only maintaining, but growing.

Not sure if you heard but this week Nike has released the Metcon 1 Trainer, a CrossFit specific training shoe. Not coincidentally, on February 26th Reebok will be releasing the limited edition CrossFit Compete 6:14 which was a collaboration with Rich Froning. Now, Reebok has been on the scene for a while, and while some are excited for Nike to get into the game, some feel that Reebok has been with CrossFit since the beginning, and that there should be some loyalty to the brand that has stood by us. The reality is that Reebok jumped on board in 2011 so for those of us who have been at this for a while, it’s easy to remember the pre-Reebok era. That being said, they believed in what we had going on well before any other large corporation, and that carries some street cred for sure. Regardless of how you feel about the Reebok partnership, their involvement has certainly helped spread the word on CrossFit and in most folks opinions, they’ve provided some great products for us, from clothing to sneakers to oly shoes. Along with that, as CrossFit has grown there has also been growth for the folks that give us what we need: gear and equipment manufacturers, apparel, protein, supplements, paleo cook-books, oly shoes, the USAW membership, the list goes on and on. How about Primal Guys and Ascent Performance? Some of our very own athletes have been able to create successful businesses to take care of your needs. It’s pretty awesome!

So, here comes Nike. Now we have another large shoe manufacturer outside of those who sponsor the CrossFit Games making CrossFit-specific shoes. Do you think Nike thinks this is a fad? Maybe they did in 2011 when Reebok jumped on-board, but my guess is that in 2015 those who pay attention to these things are betting that not only is this not a fad, there is going to be continued growth. What’s this mean for us? I think competition is good. A new-comer to the scene with a shiny new product is going to make everyone else step-up their game. We’re going to have more options that may work better for us than what’s already out there. And that’s a good thing. It also makes many of us feel good that our community is still going strong!

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