170518 - CrossFit - Throwback Thursday

ON THURSDAYS, we are going to bring back some of Coach Michael's older articles since they were SO GOOD!!! Here's one that is short but very applicable to our "fun" time last Friday!!!

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I walked with just about every team that had to push the sleds on Friday, in addition to pushing it myself on Sunday. It was terrible, for everyone involved. But afterwards, I heard many people remark how fun it was. Fun? Hard, painful, slogging work doesn't seem like fun. More like the opposite. 

They were not being facetious; they surmounted a seemingly impossible challenge.  Those folks that did the sled pulls, many for the first time ever, were challenged in ways they couldn't have imagined before CrossFit and CCCF. 

Coach Glassman said once "It doesn't have to be fun to be fun." And sure enough he's right. 
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WARM-UP
3 rounds
20 Double-unders (60 singles)
10 Squats with 20 sec. Squat Hold
10 Hanging Knee Raises with 20 sec. Dead Hang
10 Hand-release Push-ups with 20 sec. Push-up Plank hold

MOBILIZE!
Deep Squat and uses elbows to push your knees out
PVC Pass-thrus/Around the Worlds

STRENGTH
Deadlift
Percentages are based off of last week's modified 1RM (old 1RM plus 10#)
10@ EB or <40%
5@75%
3@85%
1+@95%

WOD
AMRAP 10:
20 Double-unders (40 singles)
20 Wall-balls 20# to 10'/14# to 9'
20 Toes to Bars