Posts by OhY3GF6
Saturday 20250419
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
Nancy demands speed and precision. With a total of 75 overhead squats, each rep needs to be mechanically sound, yet the load is somewhat light, allowing for a near-sprint pace throughout.
Friday 20250418
For time:
3 rounds of:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
The hip-back extensions, as well as the GHD sit-ups, should be performed in a slow, controlled manner. Don’t let that slow pace carry over to the rows. Hit the row hard.
Thursday 20250417
For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
Wednesday 20250416
Big Sugar’s Sweet Little Lies
How the industry kept scientists from asking: Does sugar kill?
November 2012 article from Mother Jones, By Gary Taubes and Cristin Kearns Couzens
Tuesday 20250415
For time:
Run 5k
While not the highest power output workout , the real world application of moving yourself from Point A, to a distant Point B makes the 5K an invaluable test.
Interestingly, for a person of average height, the distance to the visible horizon is roughly 4.8km, making the length of this run about “as far as you can see.
Monday 20250414
Workout 25.3
For time:
5 wall walks
Row 50 calories
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
Row 50 calories
Sunday 20250413
With chronic diseases ravaging the world due to sedentarism and excessive carbohydrate consumption, Greg’s gyms offered cures and prevention through lifestyle change. The professional trainers affiliated with Greg through CrossFit were offering solutions and support that frequently flew in contrast to the commonly accepted, though corrupted, medical and scientific practices. Greg knew that much of the science was flawed, and rallied here for his affiliates to keep fighting the good fight.
This talk was given in late September 2019 at a gathering in Whistler of affiliate gyms that had been in business for 10 years or more. At the time, Greg was the CEO and owner of CrossFit Inc., who was in the midst of a historic lawsuit with the National Strength and Conditioning Association (NSCA) for their fabrication of injury data in a study of CrossFit training. Greg had vowed to expose the fraud and had refused to settle the case famously saying: “The currency of victory is light.” He couldn’t be bought off and silenced. However, after the sale of CrossFit in 2020, the new private equity owners of the business, promptly settled the case with the NSCA in early 2021.
Saturday 20250412
5 Rounds For Time:
25 squats
10 strict pull-ups
10 strict dips
The ingredients and structure in today’s workout look and smell a lot like Cindy—a bodyweight pull, press, and squat, broken into small sets and repeated for multiple rounds. Note though that there is far less volume, about half as much for most of us, and there is an emphasis put on strict. So don’t over scale this and miss the change to develop strict pulling and pressing strength. Struggling to get through the sets of 10 is ok today.
If you can crack off all five rounds of the pull-ups and dips unbroken, consider adding more reps per round, or additional rounds.
Friday 20250411
For Time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, GHD sit-ups, back extensions, and stiff-legged deadlifts.
Thursday 20250410
The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps