WOD:
Mike bringing the intensity during "FGB."
For time:
25 alternate dumbell bicep curls
25 leg extensions
25 Smith machine squats
25 Smith machine bench press
25 Leg Presses
15 minutes on an elliptical.
Today’s topic: isolation
Isolation training is vastly neglected by today’s functional fitness practitioners. While we all agree with the many benefits of training full body movements, these movements just don’t get it done in terms of developing the quadriceps of Tom Platz or the legendary peaked biceps of Arnold Schwarzenegger.
What it comes down to is this: it’s all well and good to be an athlete, but what good is a 300 pound snatch if you don’t have the 22 inch arms to go with it so that you also LOOK strong?
With this in mind, we’re spending today working hard on isolation movements, so that you will not only become a better athlete, but you will conform more with the ideals set forth as to what someone who is truly in shape should look like. As much as you may want a sub-four minute Fran or a 1000 pound CrossFit Total, those achievements will ring hollow without paying proper attention to how massive your arms are and how well you can use a muscle that is not designed to be used individually.
If you’ve read this far without spitting your beverage of choice all over your computer, we’ll let you in on a little secret: yes, this is our lame April Fool’s joke. Today is officially a rest day. Make up any WODs you’ve missed. If you’re traveling or can’t make it down, take your pick of 100 burpees for time or run one mile, stopping every minute (i.e. 1:00, 2:00, 3:00, etc.) to do 25 squats.
April 1st, 2009 at 10:03 am
FGB on 3/31: Final score: 219. Subbed burpees for wallballs (cause there’s something funky going on with my knees.) Also, did box step ups instead of jumps, were which were still killers!
April 1st, 2009 at 10:05 am
FGB final score on 3/31: 270
April 1st, 2009 at 8:11 pm
dear crossfit friends
i will be away in san fran ca with some other crosffit friends until next week. we promise to work out as hard as we play. see you next wednesday – ready to rock.
love
pam
April 2nd, 2009 at 12:09 pm
Dear GOD!! I about had a heart attack reading this. I was looking at other affiliates in CT for next time i’m home on leave and stumbled across this and could not believe what I was reading. Not going to lie, you guys got me pretty good.
April 2nd, 2009 at 1:42 pm
Michael – Glad you enjoyed it, and hope to see you when you’re home on leave.
April 2nd, 2009 at 2:34 pm
Fight gone bad after the Flu…238 total score. Had a hard time finding my breath and filling my lungs.
April 5th, 2009 at 4:54 pm
Did the Nicole- got in 6 rounds plus a run, did 44 pull-ups all together. Wasn’t as bad as I thought it was going to be, at least it was warmer out today.
Also did the 5 rounds of 30 sit-ups and 25 back extensions- took me 9:30.