Gideon; 295# for 2 on the minute for 10 minutes.

It's never too early to start foam rolling.

“Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.”

“High-intensity interval training is twice as effective as normal exercise.”

“This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

“It’s a shortcut to explosive fitness,”

“Even though interval training only takes a few minutes, its effects last for hours.”

These are some key quotations from a recent article from the AP News. The article details how, get this, high intensity short interval exercise leads to improved fitness. It would be completely revolutionary if it weren’t for 1500+ CrossFit affiliates dotting the Earth’s landscape.

Seriously though, I am very happy the mainstream is starting wake up and smell the fitness.  The Arthur Jones Nautilus bodybuilding fitness ideal that has plagued America for several decades is starting to feel the instability that comes with incipient and hopefully inevitable toppling.

The CrossFit phrase “Forging Elite Fitness” has come under fire by anti-CrossFit pundits as false and extremely optimistic.  Yet, the very first paragraph of the article (the final sentence of which is the first quotation above) makes it clear that hitherto now CrossFit style training has been the exclusive domain of the elite athlete.

It is arguable that there is a chicken and egg feeling to the current popularity of CrossFit and CrossFit style training and the recent proliferation of articles like this one, but I see it more as a testament to the growing influence and undeniable effectiveness of CrossFit.  Although, as a CrossFitter, trainer, and affiliate owner, I am just happy that people are starting to see the light.  And, part of me has to admit that the feeling of vindication that accompanies articles such as this one feels pretty good.

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Sumo Deadlift

Work up to a 1RM and compare to conventional Deadlift 1RM.


10, 8, 6, 4, 2

Back Squat 225/155#


Box Jump 24″

Rest 5 minutes, then:

9, 7, 5, 3, 1

Back Squat 225/155#


Box Jump 24″

If you do not beat your time, do a handstand pushup for every 5 seconds slower.

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