May 4th, 2012
Author: TracFIT
4/26/12 – BFF Regionals Edition
Don’t get comfortable with being uncomfortable. Yes, that’s the opposite of what we usually tell you. But, even in CrossFit workouts, it’s possible to get comfortable. Progression gets stunted if you don’t push yourself to adopt the next level. If you’ve been doing knee assisted push ups for a while, it’s time to start asking yourself to go for strict push ups. If you’ve been using a medium pull up band for a while, it’s time to ask yourself to go for a small band. If you’ve been doing false grip muscle ups for a while, it’s time to ask yourself to go for regular grip muscle ups. The list goes on.
By doing so, you will most likely be slowing down the overall time of your workouts, but the step in progression will pay off in dividends for you down the road. Get comfortable with failing, because it’s in every failure that you’ll learn how to get it right.
Is what we do hard? It sure damn better be. Is it anything that you can’t do or work on? Heck no. If you can go through your daily lives with that mentality, we’re heading in the right direction. Get some 101ers!
Main Group Workout
BFF Regionals Edition
Workout 1
In teams of ~2 complete:
20 deadlifts, 225/155 (scale: 185/115, dev: 95/42)
20 hand stand push ups (scale: box hspu, dev: stink bug hspu)
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
(Each team member must complete 10 deadlifts in each set. Team members may split hand stand push ups any way seen fit, but each team member must attempt at least 1 hand stand push up per set. 15min cap)
Workout 2
20 muscle ups (x2 pull ups + x2 unassisted box dips) while partner holds 225/155lbs.
60 wall ball shots (20/14lbs) to 10′ mark while partner holds chin above bar
(Partners may switch at any time, but reps are only counted if one partner has weight held up or chin is above the bar. 10min cap)
Top two teams in each class will advance to Workout 3:
100′ partner carry while holding onto 70lb dumbbell
2 muscle ups (one each)
AMRAP alternating box jumps, 30/24″
(After one partner completes carry, partners will switch. After both partners have carried and completed muscle ups, team will start box jumps. 5min cap)
Results:
042612 BFF Regionals