Coach’s recommended reading for today – this is the recent story of Miranda Oldroyd, who was in a car accident that could have gone much worse if not for her fitness. While she is not our favorite CF Games announcer (just ask Audrey haha!!) she is on the media team for CrossFit HQ and on the travelling certification staff with CrossFit.
The pull quote: “In the “What is CrossFit?” lecture that we deliver at the Level 1 Seminars we often talk about there being a hierarchy of danger. We say that, yes, you CAN hurt yourself doing CrossFit, but the LEAST safe thing we can do is to avoid the movements that we use in CrossFit altogether…the movements we use in life. Usually we say the reason for this is because these movements are the movements that we WILL end up using in real life. They are the movements life demands.”Warmup: Run 3 laps Overhead position mobilization 6- 8 minutes Hip and leg mobilization 6-8 minutes 2 rounds NFT: 10 PVC pass throughs 10 PVC deadlifts 10 GHD situps Strength/Skill: Deadlift All sets for load with proper form (these should be heavy but not maximal loads): 12 – 9 – 6 – 3 – 3 – 1 WOD: 5 Rounds for time: 200M Run 12 Toes to bar (or progression movement) Cool down, stretch out. Minimum 2 laps walk/jog and 20 deep, slow walking lunges Post loads and times to comments