For time / 2 rounds
Stay with the same weight throughout – make it challenging for all movements
- 50 Kettlebell Swings
- 40 Kettlebell Snatches (double handed overhead)
- 30 Kettlebell Goblet Squats
- 20 Kettlebell Sumo Deadlift Highpulls
- 10 Kettlebell figure 8 to a hold.
“There is an infinite difference between a little wrong and just right, between fairly good and the best, between mediocrity and superiority.” – Orison Swett Marden
Mark Rippetoe, CSCS, is the owner and general manager of Wichita Falls Athletic Club, CrossFit Wichita Falls and Performance Sports Conditioning. He has 25 years experience in the fitness industry and ten years personal experience as a competitive powerlifter. He has coached athletes in barbell and strength sports since 1980. He was in the very first group to sit for the NCSA’s Certified Strength and Conditioning Specialist exam in 1985 and has been continuously certified since then. He was certified by USA Weightlifting as a Level III Coach in 1988 and currently holds the Senior Coach certification. He has coached numerous national level competitors and many thousands of people interested in improving their health and strength.
The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass
I learned to squat a long time ago. It was 1977, and I had just been in a little altercation that convinced me that I might need to be in a little better shape than I was. I was an Early Adopter – I had played soccer in high school (Texas, 1973-74, nobody knew what the hell they were doing, had to buy the balls through the mail, football coaches thought we were girls, soccer coach didn’t know what he was doing, etc.), and had continued playing intramural in college. I was in decent “shape” in the sense that I wasn’t fat, but considering myself 30 years later, I can understand why I decided I need to train. I was a soccer player, for God’s sake. I was not very strong. And although my little brush with violence had left me mostly intact, I was unhappy with the outcome. I decided the same thing young men have been deciding since there have been young men: I was going to get stronger. Continue reading…