Welcome to the Tribe, Set!
Strength:
Shoulder Press (3RM)
Metcon:
50-40-30-20-10
Squat Jumps
Double Unders
Keith Norris over at Theory to Practice sounds off:
“For starters, I couldn’t agree more with Thib’s idea that to go into a workout with a pre-determined set/rep scheme is just flat out wrong minded. That’s not to say, though, that you shouldn’t have a framework from which to begin. In other words, I go into a session knowing what modality and movements I plan on working; specific sets, reps and weights, though, I feel as I go along. It’s not that I have no idea here — I do — it’s just that my overriding goal is to improve over the long haul rather that to hit some pre-determined, daily goal. Remember, sets, reps, TUL — these are all constructs of the mind that the body could give a rat’s narrow ass about. Thibs puts it this way:
You have to stop looking at the wrong variables. Numbers, sets, reps, and rest periods are only tools. The real question is, what is your physiology telling you?”
The goal then is to execute each rep with the aim to produce the maximum amount of power possible. And right there lies the secret to what we do!
This Sunday, at Connolly Park in Voorhees, NJ, 8am registration. Join Jack’s Pack (our very own Erin Levengood’s initiative and inspiration!) in a 5k run or walk to raise Autism Awareness through the Goodlooking Foundation. See more info here or, if you can’t make it – please donate! More information on the run itself if you’d like to participate, is here.
A note about 5k runs, mud runs, and everything else running oriented: You guys know we don’t do a lot of 5k runs that typically come up on the mainpage. We encourage you to work on the skill of running POSE and not underestimate that power of a good 5k time.
If you can’t run – or don’t want to. We dare you to take a long walk with a sandbag. Mwahaha…
Strength:
Back Squats (3RM)
Metcon:
50 Squats with KB
40 Kettlebell Swings
30 Chinups
20 Knees to Elbows
10 Burpees
Read:
CrossFit Generation (PA) on “Confidence, Character, and Mental Toughness”: Read.
Men’s Health Contest First Submission – Watch more amazing videos here
Beast Skills Beginner’s Gymnastics Seminar
Date: Saturday October 24th, 2009
Time: 10:00-12:00 pm (beginner) and 1:00-3:00 pm (advanced)
Cost: $60 early registration/ $80 (if register after Oct 15th.)
Register Here!
Note: Act fast!…. classes are limited to 12 people and once filled, registration is closed.
Come learn a variety of beginner and advanced gymnastic skills! All ages and abilities welcome, as each and every skill will be scalable to fit your current strength and fitness level. This seminar will be taught by Jim Bathurst, creator of BeastSkills.com, a well-received site offering tutorials for feats of bodyweight strength. In order to provide quality coaching, space is extremely limited.
The beginner seminar is best suited for those who are just beginning with bodyweight skills and basic ring work. The beginner’s seminar will cover the following:
Headstand
Handstand
Handstand push-up variations
Pistol Squat
Elbow Lever
Front Lever
Back Lever
L-sit
Muscle-up
(interested in taking your skills to the next level? check out the advanced seminar)
