151029 - CrossFit

You'll notice some new annotation as it relates to the workouts. We'll have Beginner, Intermediate and Advanced scaling options and of course we'll be able to scale within those for injuries etc. 
Next week we'll be starting a Starting Strength strength cycle. With apologies to Mark Rippetoe et al. we will be doing a modified version of it so in his words:

“My program is 3x/week barbell training until the strength gains produced by linear progression are exhausted. That’s it, the whole program. Adding a bunch of other stuff in, or even adding a little other stuff in makes it NOT MY PROGRAM, because it fundamentally alters your response to the stress. Do what you want, of course, but it won’t be my program if you do it your way.”

— Mark Rippetoe

We will be doing it our way, because we are not a powerlifting gym so the swole response will be dampened a bit by us metconning, climbing ropes, pushing sleds and other crazy things that we usually do here.

I bet though, you will totally get stronger. Linearly.

And apropos of nothing except pure weightlifting awesomeness, here's Pyrros Dimas. 

1. 5 x 5 deadlift
   rest :20 between sets then
   B. max push-ups without stopping
   I. max hand-release push-ups without stopping
   A. max ring push-ups (toes on box, rings at height of box)
2. AMRAP 10: 
   15 KB swings M:55 F:35
   15 wall balls
        B. M:14 to 10 F:10 to 9
        I. M:20 to 10 F:14 to 9
        A. 1 1/2 wall balls M:20 F:14