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Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Handstand walking counts as a new sport and you could easily teach yourself and learn to do this in your backyard!

CrossFit’s founder Greg Glassman describes World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Summer is just around the corner.  It’s light until way past 8pm and we live in one of greatest outdoor meccas that we can think of.  There are countless (and often free) outdoor workshops offered around the city from orienteering to yoga to mountain biking skills clinics.  While we love our benchmark workouts, team camaraderie, and sweating through heavy deadlifts, remember CrossFit lets us go play outside at the drop of the hat.

What new sport or endeavor do you plan to take on this summer?  Post to comments.

10 Responses

  1. Olivia

    Hmm… Somehow in Greg Glassman’s description, I didn’t seem to find double unders in there 🙂
    Looks like by default, double dutch is gonna be my new thang..jk

    New sports? I wanna try rafting! Also dig out the ol lax stick .. now THAT is fun wallball..until you take out a window

  2. Lori T.

    I am headed to NOLS for a month long outdoor expedition. I am looking forward to the rock climbing portion of the trip. Thank you CrossFit Roots for all the great workouts to help get me ready!

  3. Molly Molter

    I’d like to get better at mountain biking. I’ve only gone a couple times and prefer the uphill more than the downhill!

  4. Kevin

    I’m going to dust off my old climbing gear and see if I can get back into that again this summer. I’d also love to get back into mountain biking–haven’t done that since I bought my rigid-frame steel GT 15 years ago. Oh, and canyoneering. And I guess somehow finding the money to pay for all that new gear. Hmmm…

    On another note, is anybody running the Golden Gate Dirty 30 on Saturday, June 5? I’m doing the 12-mile race. It’d be cool to carpool or at least connect at the event with anybody else who’s running.

  5. Emily

    I want to try out mountain biking. I want to see what all the hype is about:) I also want to start doing track workouts to improve my running.

  6. Jasmine

    I’m hoping to get more climbing in this summer. Brian and I moved all our ropes, webbing, anchors, etc with us but haven’t gotten the chance to whip them out of the closet. I’d also like to start bouldering outside. A couple of friends have their own crash pads, so I won’t be investing in a new one of those. And there’s “buildering”…there’s a part of CU’s campus that the undergrads tell me is fun to climb on.
    Oh, and Brian and I got new road bikes a couple of weeks back and are hoping to put some serious miles on them this summer 🙂

  7. Chad

    Would like to climb Longs Peak. Looking forward to doing a lot of other trail hiking as well; and when it is with the family, it turns into “weighted” hiking when my son gets tired – constantly varied.

  8. Paul

    I want to do an endurance swim. Done the bike, the run, the downriver kayaking and the ski enduros but the open water with no boat remains elusive. So far the CF benefits have been crossing over to the pool well. Love it…

    PS: Also love Olivia’s Lax comment. We need to get a CF scrimmage going for a WOD.

  9. Tracy

    hum… i want to canoe and flyfish more this summer… but i think my big goal for the summer is to complete the Continental Divide 16-mile trail race in Steamboat! i watched jason race last year, and definitely recall thinking to myself “i don’t know if i’d be able to do a trail race that long”…. but i’ve definitely changed my mind! i’m up for the challenge and KNOW i can do it! bring it on! 🙂

  10. Scott G

    I started this so I can keep up with the kiddos. But as far as *new* stuff goes, I’m going to stick with what I do now until they drive me in a new direction — Biking(road & mountain) and Snowboarding and Crossfit. Everytime I start a new sport, I get injured [football[knee], snowboarding/basketball[knee], Mountain Biking[3 teeth], Skydiving[broken ankle]] — so, I can combine sports I’ve done [maybe a triathlon someday?] or get better at the ones I do[maybe actually compete in something other than beer drinking?]… but I can’t start a new one now… particularly if it involves any adrenaline.