Saturday 7.03.10

The air squat is one of the most basic movements we do at The Compound. But how many of us have truly mastered them?

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine. Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

Today we will do three of the most "common" movements in CrossFit and in fitness programs in general: the pull up, push up, and squat. Try and focus on doing those common movements uncommonly well. That means my last rep should look like my first rep. Focus on proper form all of the time, despite mental and physical fatigue. Master the basics, and the advanced stuff will come more easily!

Warm Up with skill work of your choice.

AMRAP in 30:00 of:
- 400m Run
- 2 Rounds of "Cindy" (5 pull ups, 10 push ups, and 15 squats)

pull ups may be strict, kipped, jumping, bands: anyway you need to get the work done, but remember our goal is to work up to regular unassisted pull ups. If you need to scale down, scale down but with the ultimate goal in mind. For push ups, these should be chest-to-deck push ups but if you need to scale, don't go to kneeling push ups. Instead put your hands on a box or weight plates, again with the goal of working down to a full range of motion push up. Squats will be air squats but be careful to reach the proper depth, don't round your back, keep the weight on your heels and your knees out.

Post your rounds along with any scaling options to the comments section! bc


  1. SWOD:
    225 bench press for 3 sets of max reps. I did 17, 14, and 12 for 43 total reps.

    100 pull ups for time. I got 88 in 9:30 and my hand ripped open so I stopped.

  2. skill work: thrusters and push press @ 95lbs.
    Metcon: 6rounds +400meter run. yikes!

  3. Metcon:4 rounds +2 Cindy's skipped a 400meter run :-/ UUUGGGHHH!!!! WTH


  5. SWOD: 225 bench press for 3 sets of max reps. I did 17, 12, and 11 = 40 total reps.

    100 pull ups for time.
    7:54 (not a PR)

  6. SWOD:
    135 bench press for 3 sets of max reps. I did 16, 13, and 13 for 42 total reps.

    100 pull ups for time. I got 91 in 11:24 and my hand ripped open so I stopped.

  7. Skill work: hang power cleans and shoulder press 70 lbs x 1rm (pr!!)
    metcon: 6 rounds (jumping pullups)

  8. Skill Work: Hand stand push ups
    Metcon: 6 rounds with knee in band for pull ups

  9. Skill Work: Double unders..consecutively. Up to 10.
    Metcon: 8 rounds + 1 lap

  10. Metcon: 7 rounds + 1 lap and 1 round of cindy