There are no dumb movements.  I have heard people say that some movements in crossfit are dumb.  I have heard some crossfitters say that other movements are dumb.  But you need to look at the purpose for the movements before you can decide whether or not its dumb or not.  Lets look at the "Curl".  If you are body builder and you are trying to get the individual heads of the biceps to get bigger, then doing sets of curls is an appropriate thing.  Now what you have to realize is that even though they may get bigger doesnt mean they will be more useful or strong in an everyday situation.  Under the definition of CrossFit, we are trying to "increase work capacity over broad time and modal domain" by attaining a high level of aptitude in the 10 physical characteristics.  Doing a movement like Curls just doesnt fit the bill for what we are trying to achieve.  Now if you are doing heavy cleans and deads and a ton of pull-ups and your biceps are flexing and supporting a ton of weight, will you gain size?  Of course you will.  But is that the goal?  No. The movements you would be doing would be achieving a desired look, but as a by-product.  The goal would be to attain increased fitness.  You will now have arms that will help you, and be much stronger in everyday situations.  We could go through the same discussion with moves like the sum-deadlift high pull, or any other move and again, the determining factor would be the purpose for the movement.  So before you start talking about this or that dumb movement, make sure you have a firm grasp of it first.  I promise we wont make you do anything....."dumb":)


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"Quickily Quick"

INFERNO Warm-up x 3

Complete the following:


With Continuous Clock

     AMRAP in 8 minutes:

          12 reps Sumo Deadlift High Pull (115#, 75#)

          100m Run

          10 reps Toes to Bar

     Rest for 5 minutes

     AMRAP in 8 minutes

          Same as above


Hang Squat Clean and Jerk

     *Without putting bar down, do 3 hang squat cleans and then a jerk. do 5 sets increasing with weight each time but stay heavy!


ON RAMP CLASS Day 5: Pull-ups and Kettle Bells


MWOD........a little Sumo Deadlift Assistance


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