Like the title? Well, anyone who thinks this workout is butter (a term used to indicate something simple or easy) is seriously mistaken. You are to split jerk, back squat and jump rope (the number on the scale for that week). For echoes of 15, 12, and 9. Matter of fact, why don't you try it out and let us know the time it took to complete it? This is not a question... Do it!Men use a 105# bar
Women use a 75# bar
5 comments:
Do you use scaled Crossfit Methodologies (15-12-9) versus the standard 21-15-9? We drive by the Ashburn facility and it often looks like Crossfit type workouts? Your blog also has multiple movements that have Crossfit origins...Sumo Deadlift High Pull to be exact. If so, are you noticing results?
Hey Gabe, could you be the 'Gabe Stanziano' I use to train at Golds Gym? If so, I would just like to say what a surprise! Anyway, to answer your questions, we are not crossfit! Neither do we scale crossfit exercises. All I know about crossfit is that their concept is about high intensity training and that's attractive. Our reason for rep count is depended on certain factors that makeup a workout. As far as the origin of exercises, they might have brought it to the attention of the public but the exercises themselves are not originated by crossfit. When you use a barbell, there are only so many things you can do. We borrow carefully from anyone who has a creative idea.
As for the question about us "noticing results? I would like to ask you, did you notice (get) results when trained at Golds? It's not solely the concept that brings about change but who or what delivers it, will determine the outcome. You should come check us out!
Michael,
Wrong Gabe, my name is Gabe Mendoza, owner of Crossfit One Spirit, which is now merging with Crossfit Northern Virginia. I was just curious as my wife, also a Crossfit instructor noticed some of your morning workouts on her way to work. We may have been at Golds at the same time. You were training your clients, and I was kicking my own arse doing Crossfit. You couldn't miss me (think heavily tattooed Hispanic kid). I was just wondering if you were incorporating Crossfit concepts into your workouts since some of the movements/structure are very similar to that of Crossfit. It looks like you have quite the following so you must be doing something right. Keep doing what your are doing. The Gold's/Globo gym empire is rotting America of true fitness.
In Health,
Gabe Mendoza
I think I do remember the tattoo guy - with glasses right? I remember you bringing in the rings and thought what a great idea but where would you put them. It turned out that it was incoveniently located where people needed to get by to use the cable mach. (Inconvenient for you by the way.) We do disagree on one thing... I don't believe Gold's gym is destroying true fitness but rather it's people who need to see the light about what true fitness really is. It's not inside some gym but in a training facility/environment. Anyway, we could talk for days about this because I'm sure you understand the implications of this topic. To the best with your merger. Can I ask why you decided to merge?
Michael,
Yep, that was me. At one point I was approached by the staff at Gold's and asked if I could throttle down the intensity of my Crossfit workouts because I was intimidating their clients. My wife and I simply canceled our memberships and opened up Crossfit One Spirit. We merged with Crossfit Northern Virginia because we quickly came to the point where we had more members than we had space to run the workouts effectively and efficiently. Crossfit Northern Virgina has the space (7000 sq ft) and the rest is history. Agree it isn't Gold's per say, however, their system for success is built around numbers and has nothing to do with fitness in my opinion. Take it easy.
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