Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.
What happens inside the black box? Intensity and Functional Exercise go into the black box and Fitness comes out. Often understanding the primary mechanisms for improvement is of little importance to most trainees. If those mechanism interests you I suggest taking a look at Fatigue and Recovery. John Welbourn, of Crossfit Football fame, has an excellent reading list on his site Talk to Me Johnny to further any education.
Great workout! DUs are definetely improving. Thanks,Chace!!!On the tore hand subject… Found this balm by serendipity yesterday (check out, http://www.badgerbalm.com/pc-14-2-healing-balm.aspx)and it worked as a miracle on my hands! Hope it can help anyone as it has helped me! You guys have a great day!
Carpe diem!
GA
Very interesting read …. Makes me want to go ahead and try the 3 on and 1 off instead of the 5 on that I’m currently doing. I’m curious to see if I’m able to see improvements with that one rest day in between.
Very interesting read – helped me understand why it is important to rest. Thanks, Paul.