Despite the big hole in the wall, we decided to do some more work with overhead squats (3-3-3+) yesterday. By getting stronger at overhead squats, we can get better at  so many other movements we do at the Fort! Think about how strong your snatch would be if you could overhead squat your body weight 10 times.

Fortunately we finished up our strength work, and the drywall stayed intact. The metcon yesterday was tough! Here is what the prescribed numbers were:

50 push-ups
10 sit-ups
40 push-ups
20 sit-ups
30 push-ups
30 sit-ups
20 push-ups
40 sit-ups
10 push-ups
50 sit-ups

That's 150 reps of each movement! Bill offered a few scaling options for this workout, so don't be worried if you can't do 150 push-ups.

Know what I love about this picture? I'll give you a hint...it isn't the fact that the plyo boxes are all stacked in the right spots. I love that this picture shows that our CrossFit workouts are for EVERYONE. You have Matty Lo in the foreground pounding through this workout Rx'd, and Wes in the background going through a scaled version. CrossFit is about doing a workout that is hard TO YOU. My "hard" is going to be different than your "hard", and both of our "hards" are going to be different than the next guy's "hard".

Don't be turned away from CrossFit  because of the workouts I post on this website. The prescribed workouts are THE MOST I would want anyone to do. Everything we do at the Fort is infinitely scalable, and I promise you can do it!