5 x 5 1

[youtube=http://www.youtube.com/watch?v=E-ie-g5fxLc]
I wish I could show this video to everyone who asks me what CrossFit is. Yes, “CrossFit is randomized, functional movements at done at high intensity.” But the just describing the program sounds very static. CrossFit is much more of a process that a program. The most compelling part of CrossFit, is what happens when increasing intensity or learning a new skill. It is the interation with your limits (adaptation) on a routine basis that makes CrossFit such a powerful program. This video captures Shristi using learning to use 30 lb dumbbells in a way that was impossible for her just a few months ago. Take the time to check out her clean in slow motion and watch for her awesome triple extension. You rock Shristi! BTW, yes, that is Randy in the background busting out kipping pull-ups after just 2 months at pXf.
Focus: Interval

Warm-up:
Row 500 M
10 x Pull-ups, dips, sit-ups, Good Mornings, OHS, Samson lunges

Skill/Specific Warm-up:
9, 15, 21 Ball slams and KB Swings
Practice DB Cleans

WOD: 5 x 5
5 x DB Deadlift
5 x DB Hang Power Clean
5 x DB Squats
5 x DB Push Press