We create time in the training program for improving performance in the arenas of moving heavy loads, Olympic lifting technique, mobility, high intensity/mix mode cardiovascular work, power and strength development, mental toughness, sprinting and speed improvement… and on and on. And today we sit squarely within the gymnastics realm. Focused practice and strength development in five basics movements: an inversion, climbing the rope, on the rings, hip flexion and extension, and on the parallettes. There is no score to be kept- the purpose is to move with quality and integrity.

inˈteɡrədē/

noun

1.  the quality of being honest and having strong moral principles; moral uprightness.

—“he is known to be a man of integrity”

2. the state of being whole and undivided.

—“upholding territorial integrity and national sovereignty”

3. the condition of being unified, unimpaired, or sound in construction.

—“the structural integrity of the novel”, “the structural integrity of the aircraft” “the structural integrity of the anatomical midline at full depth while in an overhead squat”

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Gymnastics Stations
Three rounds of quality movement for ~2 minutes at each station:
1-Handstands/handstand push ups (wall walks as well as parallette or box HSPU/holds
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L-sits

Wednesday 5pm “CrossFit Classic WODs” Specialty Class
“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 150507, 140922, 140128, 130515, 120712, 090914.

CrossFit Integrity “Integrity Defines Strength”