Friday 130426


For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155/105 pound Squat clean, 12 reps
18 GHD sit-ups
155/105 pound Squat clean, 9 reps
12 GHD sit-ups
155/105 pound Squat clean, 6 reps
6 GHD sit-ups
155/105 pound Squat clean, 3 reps

Post times to comments and BTWB.

Sup. Yeah, that’s right I CrossFit. WHAT. You got a problem??


Training Rules To Prevent Injury, from the book Science and Practice of Strength Training, by Vladimir Zatsiorsky and William Kraemer

  • Maintain the weightlifting room and exercise equipment in proper order.
  • Make sure athletes warm up.
  • Do not overdose. Avoid rhabdomyolysis.
  • Be cautious with the use of free weights.
  • Provide assistance when a barbell weight exceeds maximum weight and yielding exercises are being performed.
  • Avoid imbalance in muscle development.
  • Make sure weightlifting and spotting techniques are clearly understood. 
Zatsiorski goes on to make special mention of a specific type of injury: lower back injuries. According to his research, lower back injuries comprise up to 44 to 50% of all the injuries sustained. He also states that up to 80% of the adult population suffers from lower back pain. Stunning, isn’t it? 
This brings to mind the number one most basic tenet of CrossFit training and movement: Mid-line stability. If your back ain’t straight, don’t lift weight (pretty sure I invented that one there. Luke Palmisano, 2013 ™©)! It’s the idea that the spine moves in one piece, as if welded in concrete. Here’s a test to do with yourself: take the back of your hand, and place it on your lower back; the lumbar region. Now, perform a air squat. Can you do it without your lower back moving? Doing this simple test can go a long way toward telling you if you have some mobility issues that may need to be addressed. It may also help reinforce in your mind the tightness you need to have through your mid-section in order to perform an immaculate movement. We’re always trying to get better, to do the common, uncommonly well. 


  1. Jack Hechinger :

    “If you want a place in the sun, you’ve got to put up with a few blisters.”
    – Abigail Van Buren

  2. slaughter :

    oh jesus. Alright lets do this 🙂

  3. Pottsie :

    Will be doing this at home! This is my kinda WOD.

Speak Your Mind