No, there is not. The fact that thirteen of us arrived before dawn at CrossFit Palo Alto to get our butts handed to us is a testament to how much we love this stuff.
- Overhead Squats (5 sets of 3, 2 sets of 3)
The beauty of properly-executed overhead squat? It's a crazy-good full-body move that demands strength, balance, flexibility, and keen attention to form. The lack of any one ingredient will result in a missed rep and a dumped bar. It's virtually impossible to compensate for bad form; change the angle of your arms by a couple of degrees, and the weight's coming down. I love that there's no way to cheat this move.
Three rounds for time:
- 20 flag push-ups
- 25 Abmat sit-ups
- 30 kettlebell transfer swings (24kg / 16kg)
What made this one even more enjoyable was that the Terminator and I were neck-and-neck the entire way through, just like old times. The guy is unstoppable: He never once even paused during the WOD. I took a knee twice during the last round of flag push-ups to catch my breath, but luckily, I was able to make up time by going balls-out through the Abmat sit-ups. In the end, I edged him out, but only by a few seconds.
By the way, I used the Danimal 24kg kettlebell. It's pretty fantastic, but would be even better if it sported the patented Danimal moustache and possibly some old-timey striped shorts.
Result: 7:39 as RXed.