Get Up, Stand Up

This week we’ll continue to use a variation on the CrossFit Warm Up to practice skills and develop strength on pull-ups, ring dips, and overhead squats while preparing the body for the rest of the day’s workout.  We’re also going to add the Turkish get-up to the mix.

The Turkish get-up was a favorite of old-timey strongmen.  It is believed this movement was used at the exclusion of all others by burgeoning weightlifters until the get-up could be performed with 100 pounds.  This helped to injury proof the athlete by strengthening all major muscle groups, smaller stabilizing muscles, and connective tissue before moving on to learning more advanced lifts.  Check out this video (WMV/MOV) of Chris Spealler performing a Turkish get-up with his wife serving as the weight.  Lesley still hasn’t agreed to let me try this at home.

022210-8716April 5th, 2010


2 Rounds, untimed:

10 Overhead squats

10 Pull-ups

10 Ring dips

3 Turkish get-ups each side

5 World’s greatest stretch each side

Strength: Low bar back squat 5-5-5-5-5

WOD: 21-15-9

Bodyweight deadlifts

Run 1 lap around the block before each set of deadlifts

**********Important Parking Information**********

The Red Sox are starting their season tonight.  As a result, parking will not be available at CrossFit Fenway during home games.  We’ll do our best to keep you up to date on when the Sox are home, but please make note of their schedule, and plan accordingly for getting to and from class.

6 thoughts on “Get Up, Stand Up”

  1. After watching that video, I can’t imagine why Lesley wouldn’t let you…

    Can’t wait to be back Tuesday morning 🙂

  2. Completely inspired by my CFF peeps who did Murph on Saturday, I had my best workout so far. Green band only for pull-ups (first time!), 44kg for squats, and NO ERG for the WOD–three big (nasty, lung-crushing) laps around the block. Swim meets? Kayak races? Multi-day treks with a fully loaded pack? I have never been as proud of my body as I am today. Thank you to all. xo

  3. Low bar back squat: 100 KG
    WOD: 9:03 @ 73 KG (body weight)

    My lower back is not pleased. I’m icing it with a bag of frozen collard greens as I write this.

    It was good to get outside for the workout today, and it was especially great to see everyone really support and cheer each other on. The 6 pm class got a cheering section from 3 different classes!

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