7/24/13 CrossFit Games 2013 BEGIN!
-Written by KC
The Workouts: 2013 Games Workouts Individuals
2013 Games Workouts Teams
2013 Games Workouts Masters
Watch the CrossFit Games live, read media articles, or find archived footage online at www.crossfitgames.com. Also find coverage on ESPN3.com
"I'm a rabid libertarian," says Greg Glassman, 56-year old founder of the worldwide fitness phenomenon called CrossFit.
Video and description shared from http://www.youtube.com/watch?v=-EB0XyBUl0U
"As independent in his exercising as he is in his politics, Glassman's relentless focus on results has created an army of athletes who have left conventional gyms for the allure of the "WOD" (CrossFit's "workout of the day").
Every day a new WOD is posted on the CrossFit website, and all around the world people compete against each other to complete a series of constantly varied, high intensity, functional movements (squats, sprints, pull-ups, dead lifts, and more). WODs aren't easy, and it's not uncommon for "CrossFitters" to vomit after a particularly difficult workout (they call it "meeting Pukie," Crossfit's puking clown mascot).
CrossFitting is not just about difficult competitive workouts, though. It's also about being a member of a supportive community. A Green Beret told Glassman that doing CrossFit helped him realize that the secret to developing the camaraderie necessary for special-forces units is to combine agony with laughter.
CrossFitters are also unconventional when it comes to diet. Instead of the grain-based dietary recommendations of the U.S. Department of Agriculture, CrossFitters tend to eat a paleo-style diet heavy on meat and unprocessed foods. "Our view," says Glassman, "is that grains are best consumed by livestock, and what homo sapiens need is a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar."
CrossFit is not without its critics. Many conventionally minded trainers believe that the intensity of CrossFit workouts increases the chances of injury. Others, noting the paleo diet, the functional movements and the extraordinary enthusiasm common among CrossFitters, liken CrossFit to a kind of caveman cult. Glassman's response? "The caveman thing? Yeah, I'll tell you what. I don't think it's an insult to any CrossFitter."
The 2013 CrossFit Games start today and culminate on Sunday, July 28, when the winners will be crowned. This year, around 140,000 athletes from around the globe entered the open competition. CrossFit fans can watch live streams of the event Monday-Thursday on the CrossFit games site. The games will be covered by ESPN3 and ESPN2 on Friday, Saturday and Sunday."
Workout of the day Tuesday 7/23/13
Warm Up:
Run 800m
Wall Squat Stretch
Strength:
Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
Front Squat: 5 @ 60%, 3 sets of 5 @ 70%
Conditioning:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Workout of the Day 7/24/13
Warm Up:
3 Rounds for QUALITY NOT FOR TIME
5-10 Strict Pull Ups
5-10 Strict Ring Dips
5-10 Strict Toes to Bar
1 Handstand hold at the wall for time OR 1 Handstand walk for distance
Barbell: 6 sets of the following complex:
1 Clean of blocks (just above knee) + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Conditioning:
4 Rounds with a 4:00 running clock
400m run
Max reps Wall Ball shots (20/14)
Rest 2:00
