Posted by Andy Petranek : Wednesday, May 15, 2013
So, have you tried it yet? You know, the article you saw on Facebook last week from the NY Times about a 'magical and perfect' 7-minute workout (this one here). I wonder of the MILLIONS of readers of this article, how many people actually gave the 7-minute workout a whirl? Were you like everyone else that looked at it for a second decided you knew better, and moved on? After all, you do CrossFit, right?
Well, I tried it. And here's what I thought... it was great! For a 3-5x/week CrossFitter, it will feel like a good warm-up - and I think on a day you're taking as an easy or rest day, if you want something quick and complete - this is great (maybe sub burpees for jumping jacks). But I know that for MANY people out there, it will feel like a good workout. It moves well through the body (hits everything except pulling - which without a pull-up bar or barbell is almost impossible to do), is as intense as you make it (since each movement is a 30" max effort.)
Go ahead... give it a shot. And let me know what you think... AFTER you try it.
Clearly that barbell WILL move if I just think about it enough.
TUESDAY'S WORKOUT (CAP)
A) EMOM 8 @ ~ 77.5% of 1RM Sq. Sn
2 Snatch Balance
B) 10 minutes Dip position/skill work
C) Max rep dips (adv kip): 1:1
D) For time and reps:
At start of clock:
400 run for time
At 5:00: 2 Min max reps strict pullups
At 10:00: 400 run for time
AND COMING WEDNESDAY (CAP)
“Crossfit Total” In 45 minutes, exactly 15 min per lift.
1RM Back Squat