Cindy
As Many Rounds As Possible In 20 Minutes Of:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats
Nate
As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 32/24kg
Fitness Rx is Cindy and Performance is Nate.
Post rounds completed and RX to comments.
Happy Halloween!!!
- Happy Birthday, Alan C!
- Check out CFSBKer, Actor and Photographer Brian H‘s awesome sites.
- Are you Running the Marathon this weekend? Email David(at)CrossFitSouthBrooklyn.com if you are!
Opportunities
Today’s workouts each contain 3 exercises repeated for 20 minutes with the intention of maximising work output. An advanced “Cindy” score can easily go upwards of 20 rounds which works out to over 600 reps! That’s 600 opportunities to ingrain and develop the motor skills and strength required to successfully perform these movements at high volume. Will your first push-up look like your 50th? Will your 40th Kettlebell swing include planted heels, a powerful swing and a neutral shoulder position? Remember that range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Happy WODing!
What are you Halloween plans, or.. what was your favorite costume from year’s past?
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Tatiana Kashirina 190kg Clean & Jerk World Record ATG
The Great Blaze in the Hudson Valley
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