This post is just for fun! Admittedly, we adults look at our workouts almost as “play” sometimes. And the people who built these CrossFit Lego scenes clearly take that “play” portion to heart…  Check it out!  For starters, take the Lego vignette above.  All about minimalism, there are only 4 exercises included in this one.  Box Jumps, Pullups, Olympic Lifting, and Wall Balls.  (Looks like that must be a heavy med-ball, since the colour seems to have drained from that particular athlete’s face…)

This next one is all about the outfit! Speedos are a bold choice for CrossFit, but despite the elasticity factor, his lift form looks good

Clearly this one's a Paleo eater…

The child who made this scene above is the son of a CrossFitter, and he got almost every exercise covered in this scene! Look closely and you'll see: Pull ups, O-lifts, Box Jumps, Wall Balls, Handstands, Pistol Squats, Rope Climbs, Turkish GetUps, and Tire flips!! Looks like a nasty WOD… I'd be wary of visiting CrossFit Lego, if I were you!

This last little slideshow is my favourite.  Someone has gone to a LOT of trouble to depict scenes from the CrossFit Games in Lego!  Very appropriate, given the time of year.  Click the link here to watch it!

Don’t forget the Skins event and potluck tonight!  Come down anytime after 4:00pm and meet with the Skins rep or head down at 5:30pm for the team workout and potluck. Don’t forget to bring a potluck item

We can also call it a Welcome Home party to Meow!

Today’s Workout:

Buy-in: Athlete’s choice – Front Squat or Back Squat: 8 x 2 – for SPEED

• Use 60% of your 1RM and work on speed of turnaround at bottom of squat while maintaining perfect form.
• DO NOT turn these into max strength reps!

WOD: “Franita”

This is an interval wod based on the famous “Fran” combo of thrusters and pull-ups but is geared towards maximum speed and accuracy as opposed to a super intense metcon push.  Scale the weight so that you can execute the repetitions smoothly and quickly with no breakdown of form over the intervals.

4 rounds for individual time of:

• 10 thrusters (65/95)
• 10 pullups
• Each successive round stars on a 3 minute clock
• Score is your slowest round

Zone 3:  scale thrusters to 55/75

Zone 2: scale thrusters to 45/65, 2 to 3 rounds

Zone 1: scale as needed

GAMES PREP – if you are competing in the Open WOD on Wednesday, I recommend you only do 3 rounds of this workout.  Otherwise you may accumulate some soreness that may or may not affect your Wednesday performance.

Cash-Out: your choice of:  30 hspu’s, 30 ring dips, or 30 pushups – scaled as needed, keep them smooth and moderately easy.