2/3 - deadlifts, P90X3M D22 Isometrix, Squat 30/30 Challenge D1
2/2 - P90X3M D21 Dynamix
"Training to demonstrate strength is no way to build strength, son...
Another common refrain I hear from the guys is the desire to do 20-plus pull-ups. The ability to pull yourself up-and-over the bar does indeed require a great measure of strength-endurance--no doubt. Still, the number twenty is arbitrary; it has its roots in military training wherein being able to do more than 18 reps puts you in the 99th percentile of upper-body strength for men. Superficially, a worthy goal. I've seen guys perform up to 30 pull-ups in a set...with the most godawful form you can imagine. People lose sight of the fact that the primary reason to do pull-ups is in order to increase strength and muscularity in order to do other, non-related tasks. Trainees lose sight of this while piling on the reps to impress their bros, and so will heave, jerk, bounce, kip, kick, twist, haw, yaw, lurch, scream, grunt, hold the breath--in short, anything goes to get another rep, not to mention partial range of motion, and not clearing the bar with the head.
So what is it they think is being measured, and what do these momentum-fueled reps mean? Guaranteed it means the shoulders, elbows and wrists will become inflamed and you won't be doing this for long. Treating exercise as a skill is poor advice for improving physical ability in other activities. The more skill an activity requires, the less carry-over value to anything else...
People have lost sight of the true purpose of exercise. It's not about the reps or weights; it's about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength. It's about discipline. With discipline comes integrity and virtue. This is the source of beauty in the well-trained human body, and why you can't acquire it from the outside; it's an internal, mental quality shining through."
"The only "controversy" here lies with two groups of people- Crossfit haters and bitch-made lifters. Were we to make a Venn Diagram of these two groups, it'd likely be near enough to a single circle as it's not really worth doing- pussies hate Crossfit. That's not to say you're a pussy if you hate Crossfit, but if you're a bitch made lifter, you definitely hate Crossfit. You hate Crossfit because you consider yourself a strength athlete and are routinely outlifted on everything by Crossfitters. You hate Crossfit because you're a fattie and a saddie and Crossfitters fuck more in a post workout beer-and-steak barbecue's afternoon than you do in a year. You hate Crossfit because Crossfitters have balls and you have none. Take your pick, or pick all three, but the bitch made certainly have a lot to say about Crossfit."
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