CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Tuesday, February 4, 2014

2.4.14 WOD

As many of you now know, it's not only a BLACKOUT week but a WHITEOUT week as well!  Constantly varied (x) everywhere!  The reasons we're doing a WHITEOUT week:
  • we want you to focus on the quality of your movements (efficiency, technique, and full range of motion) 
  • we want you to push for new skills (lots of PR's on double unders yesterday because we counted attempts and allowed zero singles!)
  • we want to remind you that as crazy as it sounds, it's you against you in that gym.  we love some healthy competition, but not at the cost of quality movements and full reps!
We want you guys to have fun with this and be challenged in new ways.
 
Strength:
 
Amateur
Deadlift 3x5 (add 5 lbs to last workout)
 
Collegiate
Power Clean 1RM
 
WOD:
1-1-1-1-1-1-1 
 
1 RM Bench Press

Take 7 attempts to find your 1RM.  Rest during sets and stay focused!  Use plates to build a makeshift bench.  If you get to 7 and you still have some gas in the tank, get the ok from your coach to attempt a few more reps.
Posted by NSX Admin at 9:52 PM

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