18-19FEB14: Baseline #1

The movement we will be learning today is one we’ve all seen and performed before – the Push-Up! While you think you may know this movement, we’ll take the time this class to really go over proper form, demonstrate effective scales (NO KNEE-PUSH-UPS!!!) and make connections to how previous movements/exercises all support and benefit from this exercise. Below is the video we’ll take a peek at, and underneath that is the WOD of the day.

Today we will be tackling one of our benchmark WOD’s called ‘Baseline.’ While the actual ‘Baseline’ workout can be different from gym to gym (Most CrossFit gyms use Rowing, Squats, Sit-ups, Push-ups, and Pull-ups for this fast and furious workout), the concept is the same:  The WOD is used as a sort of ‘diagnostic’ or ‘pre-test’ when starting a training program, and then repeated every few months and at the end of a training program to hopefully see your times shrink and your level of fitness/metabolic conditioning improve. In other words, expect to see this WOD a few more times before the semester ends!


The Push-Up + Max Effort Push-Ups (1 min)


4 Rounds for Time:

10 Push-Ups + 20 Air Squats + 400m Run

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