WOD: Everybody LOVES Double Unders

1 Round for time:
50 Double Unders
25 Wall Balls (20/14)
50 Double Unders
25 Pull-ups
50 Double Unders
25 Burpees
50 Double Unders
25 Kettlebell Swings
50 Double Unders

If you can’t do double unders 5 singles = 1 double.

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Cade squats 365# with relative ease

Going Heavy
by Dan Hollingsworth

Many people mistakenly believe that CrossFit is nothing but high intensity, metabolic conditioning workouts that always end in people lying in a sweaty heap on the floor after the WOD. They fail to realize that dedicated strength and power building days are pillars of the program. Dedicating at least 1 to 2 days per week to strength and power development will do more to enhance overall fitness than almost anything we do in this program.

It is not uncommon for new CrossFitters to skip the strength/power days because they don’t feel like they get a good workout on those days. What these people fail to realize is that their performance on the high intensity days that they prefer to attend will get a big boost if they spend some quality time under the bar developing top end strength and power. This has been demonstrated by several programs to include the CrossFit Strength Bias program at Brand X CrossFit and Mike Rutherford’s Max Effort Black Box program.

There are plenty of reasons that increasing raw strength and power benefits you during high intensity training, frankly not all of them are understood. One of the big ones is the body’s hormonal response to this kind of training, otherwise known as the neuroendocrine response. I won’t even attempt to try to explain what that means, I’m going to leave that to the man himself, Coach Glassman, founder of CrossFit, in this interview by Tyler Hass. (scroll down to the bottom of the page) If you want to really geek out on this you can read this article on the Hormonal Response to Exercise.

The bottom line is this, if you want to improve your performance in metabolic conditioning, lift heavy things.  If you want to improve your performance in your next running or cycling event, lift heavy things.  If you want to improve your performance at work, lift heavy things.  If you want to improve your ability to perform daily tasks required by life, lift heavy things.  Don’t skip these days.  Learn to look forward to these days.  Soak every ounce of benefit you can from these dedicated strength and power days and your fitness will soar through the roof!