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.
April 5th, 2010
2 Rounds, untimed:
10 Overhead squats
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
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.