Workout of the Day: Tuesday, 8.13.13

If the movements in today’s “FOR QUALITY” piece feel strange to you, read a little about why.  Also, you may need this image for a little more clarity.

Aaaaand THIS GUY is coming to CFCC on October 12th to give a Seminar an Assessing and Correcting common movement problems for CrossFitters – with special emphasis on the Overhead Squat.  Check out his article and look for registration for this awesome event to go up soon! (Can you tell I’m excited?!)

“You have been told that, even like a chain, you are as weak as your weakest link. This is but half the truth. You are also as strong as your strongest link. To measure you by your smallest deed is to reckon the power of ocean by the frailty of its foam. To judge you by your failures is to cast blame upon the seasons for their inconstancy.”  – Kahlil Gibran

Screen Shot 2013-08-10 at 11.10.15 PM

Nikki Bodrog at the beginning of a Strongman Session – photo by Hudson at – have you checked him out yet? Such a great attitude and such great talent as well!


MOVEMENT PREP: Lax Ball Shoulders, 4 minutes. Pec Minor Release, 30 seconds per side. Scalene Release, 30 seconds per side. SCM Release, 30 seconds per side. 3 rounds of: 3 Reps of Windmill Per Side (choose your load), 3-reps Inverted Hand Push-ups.

STRENGTH: Bench: up to a peak of 3, followed by a drop set at 66% of your highest load for the day for max (VIRTUOUSLY COMPLETED) reps. Please do not go above 30 reps for this final set.


3 Rounds of:

Single Arm Kettlebell Russian Kettlebell Swings – 10 reps each side.

Top-Side Kettlebell Halfmoons – 10 reps each side.

To see a demo of what the Top-Side Kettlebell Halfmoon is, see this. Choose your load wisely here. Since these movements are relatively unfamiliar to you it would make a lot of sense to go lighter than normal and focus on sound positioning and moving steadily through out this piece. 

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