Week of Sept 22 - Sept 28

Zach Long, a doctor of physiotherapy, is a wealth of knowledge for the CrossFit community via @thebarbellphysio. In this episode of the CrossFit Podcast, he sits down with Jocelyn to discuss the myths and realities around injuries, mobility, and what really matters for long term health (he thinks we all need better ankle flexibility, BTW). They also get to dig in to Zach's recent scientific take-down of an unbelievably poor quality article (that somehow managed to pass "peer review"🫠) that was published in the Journal of Physical Education and Sport. Read his article: Scientific Integrity Under Fire: A Point By Point Refutation of Misleading CrossFit research and check out his video summary, where he identifies no less than 13 instances of irrelevant or misrepresented citations, unsupported data, and entirely unsubstantiated claims. Why does this matter? Well, when this garbage makes its way into the scientific literature it harms public health by making people fearful and reluctant to engaging in effective (and necessary) exercise.

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Workouts for the Week

Monday Sept 22

🎈🎁🥳🎉 Happy Birthday today to Mohammad Dolatdoost!!

5 rounds

1 min at each station

DB Snatch (50/35)

Burpees

Shuttle run

Rest

On round 6 finish with:

3 min AMRAP

Wall Walks*

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9:30 Legends Class

1 min at each station

DB Snatch or Hang Snatch

Burpees

Shuttle run or bike

Rest

On round 6 finish with:

3 min AMRepsAP

1 Push Up + 2 Shoulder taps

Tuesday Sept 23

🎈🎁🥳🎉 Happy Birthday today to Brian Mallard!!

OT5M x5

3 Back Squat

3 Strict Press

5-10 Strict Pull ups (add to last week)

On round 6 do:

5 min AMRAP

Walking Lunges

Wednesday Sept 24

Row 2000/1600m

200 Double unders

Ski 2000/1600m

200 Double unders

Bike 5km

36 min CAP

Thursday Sept 25

OT90 x 10

Odd) 2 Deadlift

Even) 2 Bench Press

For time:

30 Dips (Bar or Rings)

30 V-ups

50 Push ups

50 Sit ups

10 min CAP

Friday Sept 26

OT90 x 7: 1 Thruster

"Jackie"

1000m Row

50 Thrusters (45/35)

30 Pull ups

compare to Oct 25/24, April 13/24, Dec 19/23

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9:30am Legends Class

OT90 x 5: 2 Front Squats

"Jackie"

1000m Row (max 5 min)

50 Thrusters - 15lb bar or dumbbells

30 Pull ups - Jumping Pull Ups or Ring Rows

Saturday Sept 27

🎈🎁🥳🎉 Happy Birthday today to Jagger Lee!!

OTM x 5: 1-6 Muscle up

OTM x 10: 1 Snatch

OTM x 15

6 Toes to Bar

4 Burpee Box Jumps (24")

Sunday Sept 28

🎈🎁🥳🎉 Happy Birthday today to Evan Taylor!!

from Mayhem...

With a partner:

90 Clean & Jerk (115/80)

(1 person working)

Directly into

3 rounds

20/14 Bike Cals

100 Double unders

(Both people, opposite movements)

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