WOD: 2 rounds for time of:
30 Wall Balls (20/14)
30 Russian Kettlebell Swings (24/16)
400M Medball Run (20/14)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (24/16)
200M Farmer’s Carry (24/16) (one KB)
10 Wall Balls (20/14)
10 Russian Kettlebell Swings (24/16)
The “stern, but caring” dad voice…
I have been doing CrossFit for a long time and have seen all kinds of workouts. You appreciate the good ones, you think about how to improve the bad ones, and you enjoy them as much as you can. But no matter what the workout is, short / long, in / out of your comfort level, good / bad music, the most important factor that they have in common is the need the push yourself.
Any coach can show up and have music, equipment, and all other things just right, but if you don’t push yourself, than the experience falls flat. We will do whatever to optimize the experience, but we cannot do the workouts for you. Only you can decide that today is going to be a day to break your barriers and get uncomfortable. Only you can decide to go lighter now and focus on form to benefit from it later. Only you can push for that extra rep when all of your muscles are begging you not to.
All of these unteachable qualities are extremely important in what happens at the gym. These are the things you need to make the most out of your experience here. Your commitment to better yourself (relative to yourself…don’t worry about others) is what will insure that you train better, smarter, and get better results. Don’t get hung up on the fact that the workout is only five minutes long or on the idea that it isn’t heavy or skilled enough for you. Instead, focus on what you can control and how you can best perform.
If you are still looking for a bigger challenge, the feel free to #approachacoach. You could drop into some of the competition classes that we offer or even take your skills for a test by signing up for one of the local throwdowns. Websites like this one are completely dedicated to posting competitions of all levels for both teams and individuals. There is no better way to see how you stack up then a trial by fire against people who are on the same level.
I don’t know how the end ties in, but nonetheless, please listen to us,
Pre WOD: 20 mins to complete 6 sets of:
12 Sit Ups after each set of 3
WOD: Crossfit Games 2015 Individuals WOD #13: For time:
12 Deficit Handstand Push Ups (scale to Wall Climbs)
40 Calorie Row
8 Deadlifts (315/225)
8 min time limit
This is to be started 2 minutes after the end of the Pre WOD so make sure all of your stuff is ready!
The “disappointed” dad voice…
Let’s talk about the human factor. We, as adaptive animals, are capable of almost anything. The limits to which we can push ourselves are impressive. We are truly amazing. However, despite all of our awesome-o-city, we are still humans and have our limits. There are certain moments when someone is just “off”. No matter how nice, pleasant, skilled, or insanely handsome they may be, people eventually have “off” days.
Coaches have their “off” days when we can’t seem to get it right. Pandora is out to get us. Our jokes fall flat. Our cues don’t land the way they use to. We just don’t have that pep in our step. We have these days every once in a while, but nonetheless strive to give you a fantastic class. Also, we understand that you have these “off” days as well. Maybe your boss is being a knucklehead, your kids are being “unpleasant”, or maybe you woke up on the dreadful side of the bed.
This being “off” is completely normal and part of every day life. There is a certain amount of leeway that someone is allowed in these moments…it would be unfair to expect otherwise. No one is a robot and should be expected to perform ceaselessly without fault. However, despite your potential to being “off”, there are some things that you have to keep in mind. Things that matter despite your mood or mental state.
1) Your existing injuries and limitations don’t (in any way) care about you or your time on the WOD.
2) You are either doing things to improve or further an injury. Those things are normally crystal clear.
3) Coaches don’t ever say things to you because we like the sound of our voice. There is a reason for it and it’s usually important.
4) We don’t workout with you so that we can coach you.
5) We have already seen and corrected more movement that you would care to know. We have had very qualified people teach us how to move and how to teach movement. As Bern says, we are fitness professionals.
So (despite being “off”) please, listen to us,
On Friday August 14th, at 830pm, we will celebrate The Engagement of Danielle Martin and Marco Mendes, literally the 1st couple to meet at the gym and get married so I figured….lets celebrate it.
More Details are coming all this week.