Benchmark Monday 9/23/13

Going back to 2008, a classic video (old standards on the KB for all those picky people out there)

Barbell Work
20 minutes of Snatch technique work (from the floor)

We’ll review the high hang and hang positions from the last two weeks then move on to the full lift

3 rounds for time of:
Run 400m
21 Kettelbell Swings 55/35
12 Pull-Ups

Compare to 7/8/13

3 rounds for time of:
Run 200m
21 Kettlebell Swings
12 Pull-Ups

Old School CrossFit

If your exposure to CrossFit is 2011+, I’d encourage you to go through the archives on youtube, at, and other resources to dig up some old footage, pics, and WODs from the “old school” days.  These were the garage gym days, when HQ looked nothing more than a semi-professional version of a garage gym.  I’m talking the days of the “nasty girls”.  If you don’t get the reference, youtube it, and then go do the “Nasty Girls” WOD.

CrossFit got it’s start from a garage gym atmosphere.  Don’t like how your local globo gym does it?  Make your own gym!  All you need is a pull-up bar, some oly plates/ bar, a kettle-bell, a basketball filled with sand, and a custom cd with the Offspring and Linkin Park.  You could be apart of the CrossFit community simply by doing the main-site WOD and blogging your scores, comparing to others and asking how everyone else modified the rope climbs (I remember doing towel pull-ups, dumbest idea EVER!).

My purpose for writing this is not to reminisce about the “good ol’ days” like some old cowboy (or old fart), but rather to educate the populous about the world of CrossFit prior to the day you found it.  CrossFit has a very wide and successful future, with new innovations, exposure, PRs, world-records, champions, and new lives forever changed because of CrossFit.  But more importantly, the history of CrossFit is out there.  Sitting in cyberspace, in old pictures, videos, blogs, websites, DVDs (ever heard of “Every Second Counts? If not, the gym has a copy you can borrow), waiting for you to discover or re-discover them. 

It’s hard to appreciate how great something is without knowing where it comes from.  So, I encourage you to dig up some old stuff like the video above, and take pride and privileged in finding out what CrossFit was, and imagining what it will be in the future.

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