Best Of Both Worlds

One of the great things about doing volume type lifting workouts, like the 3 x 8 Back Squat we did today, is that it doesn't have to be super heavy to elicit a beneficial response (strength gain).  The dose of volume squatting induces more of a muscular adaptation compared to lower reps for heavier weight, which is more of a neurological stimulus (ever wonder why bodybuilders don't do super heavy weights for low reps or why oly lifters usually train at really heavy weights for lower rep sets?).  It may be why sets of 5 tend to be a great rep range to build strength, best of both worlds.  Here's Michelle getting set while Alison reaches a nice bottom position.

Workout:

3 x 8 Back Squat

3 Rounds: 3 T2B 7 Burpee
200 meter run
30 T2B
40 Burpee
200 meter run
3 Rounds: 3 T2B 7 Burpee

Training Relative

Small box, high box.  Step or jump.  A lot of Crossfit is finding what's relative and appropriate for you to do.  There's ABSOLUTELY nothing to be discouraged about if you're using a low box to jump on, or have to step for any legitimate reason, what matters is that you are moving functionally.  There will always be someone jumping on a smaller or bigger box, what matters is that you are jumping.  And if you can't jump, step! 

Workout:

5 Rounds:
12 Weighted Hip Extension
12 Weighted Sit Ups

800 meter run
30 KBS (35/53lb)
15 box Jumps
400 meter run
15 russian KBS (53/70lb)
12 box jump overs
800 meter run
10 one-arm KBS (each arm 35/53lb)
9 burpee box jumps

2014 Affiliate Cup Championships

What a fun event!  First a huge shout out to Sam, Cliff, everyone at Crossfit West and beyond who helped put this years affiliate cup on, great job!  We are very excited to have the opportunity to put on next years event.  This local competition has grown so much since the first couple years at Central, we hope to keep the tradition going by putting on a great event next year!  It was of course also great to see how many folks came out from the gym to support our teams, it felt like the biggest group we've ever had at an Affiliate Cup.  Here's a gallery of todays action, click to scroll.

Workout:

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