Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe
Notes: If unable to do Handstand walk then:
a) use a spotter
b) do handstand holds along wall, nose and toes on wall, nothing else for as long as possible up to 1 minute
c) do handstand holds with back to wall, as long as possible, up to 1 minute
d) Press 75% of your 1 rep max for 10 reps
If unable to do an L-rope climb:
a) do a legless rope climb
b) do any rope climb
c) do an “L” pull-up, 5 reps
d) do any pull-up, 10 reps
If unable to do a One-legged overhead squat then:
a) do one-legged squats
b) do one-legged squats assisted by band or by holding
c) do one-legged squats off a box
d) do air squats
Top 5 Women for “Fight Gone Bad” Workout–Update
Melissa D. 293
CrossFit Dispalyed During Monday Night Football
I haven’t watched Monday Night Football since I was a teenager. Yes, we had color television back then.
So there I was, in my living room. Monday Night Football was on my television last night, not by my doing, but I watched for a while just the same. The commentators were speaking about the return and transformation of Sean Payton, coach of the New Orleans Saints, and how he got involved with this training methodology called CROSSFIT. Yeah buddy! Then the camera cut away from the field and went to a tape of Sean Payton at a CrossFit training facility. There was Sean Payton, coach of the New Orleans Saints in the middle of a CrossFit WOD. That just warmed the cockles of my heart!
Here’s a guy who could have trained anywhere or by any method and he chose CrossFit! Payton, apparently, was so impressed by what the workouts did for him that he brought CrossFit to the Saints training camp. Not only the workouts, but the spirit of competition, the team-building aspect and the intensity. The Saints rolled over the previously undefeated Miami Dolphins, 38-17. The Saints talent pool runs deep, but CrossFit had much to do with the Saints dominating the field the way they did.
That’s my story and I’m sticking to it.—-George
Sean Payton Brought Back High-Intensity Attitude and High-Intensity Workouts To New Orleans Saints “Obviously if you see him, he’s cut. He’s ripped up now, man,” Greer said. “I mean, it’s changed his life.“–Saints cornerback, Jabari Greer, speaking about his coach, Sean Payton, doing CrossFit.
12 Biggest Myths About CrossFit “Before you decide this program is too intense, manly, dangerous, or whatever your excuse is, learn the facts. You just may find yourself signing up at a box.“—Cristina Goyanes for Shape.com (September 16, 2013)