In Teams of 3-
7 Rounds of:
7 Burpee
7 Box Jump 24"/18"
7 DB Hang Squat Clean
*One member of the team goes at a time as fast as they can. As soon as a member finishes their 7th squat clean, the next member starts burpees and so on until each person has done 7 rounds. A WOD like this has rest programmed in so you need to go as hard as you possibly can every time its your turn to get the full effect. See video below.
We know we punished some of you yesterday with the heavy thrusters, but it is time to start getting strong, REALLY STRONG! Some of you shy away from heavy high lifting especially at high reps. If your form is good, we are going to start pushing the weight on you. You will not see continued benefits from CrossFit if you decline to push your strength to the next level. Coming in every week and lifting a training bar with 10# plates on both sides is going to leave you right where your at. Time to get out the big boy/girl bars and weights. Time to start pushing beyond what you think your limits are. If you find your legs and butts getting too big for your pants, GOOD! That means you are getting fitter. Those pants were made for skinny fat people, not fit people. Get new pants and start going heavier.
If you don't want to get new pants, then go back to hours mindless cardio and doing yoga 7 days a week. Your ass will probably look skinnier, but it will feel like a garbage bag full of water and you will be likely to become more fragile in your old age. Harder exercise works better.
Demo of today's WOD by CrossFit Again Faster, CrossFit Journal Preview... [wmv] [mov]
Woohoo, first comment at 0450 hrs today! The benefits of working all night, I guess. See you all at 0830!
Posted by: Pat H. | May 16, 2009 at 04:52 AM
you go Pat! That's awesome!!! Have you had a "beverage this morning?
Posted by: Roger | May 16, 2009 at 06:48 AM
4:52 am Jesus!!!
High school section swimming g finals today. See you all Monday.
Have a great weekend.
Posted by: Brian | May 16, 2009 at 07:31 AM
I want canned hams- not sacks of water! Bring on the weight.
Posted by: Anne | May 16, 2009 at 07:47 AM
oh Shit! Anne had her Wheaties this morning. Look out world!!!
Posted by: Roger | May 16, 2009 at 07:52 AM
WOOOOOOOOOOOOOOOO!!!!!
HOOOOOOOOOOOOOOOO!!!!!
For Canned Hams!!!!!
Posted by: Justin Riley | May 16, 2009 at 07:53 AM
Canned hams?!?! Isn't that like SPAM? Haha
Posted by: Brian | May 16, 2009 at 08:33 AM
Justin/Travis-
That was fucking awesome!!! Thanks for the pain (and there was lot of it). I saw the faces and I'm pretty sure I'm not the only one who feels that way.
Pat, Erika and Sarah, you guys killed it. What an inspiration (though I'm gonna get Sarah back for that WOD)!!!
Tony, way to stick with those squat cleans, that was a lot of fucking weight...a lot of fucking weight. Justin A, thanks for keeping us moving. We all suffered....awesome....fucking awesome! I'm ready to start my weekend!
Posted by: Roger | May 16, 2009 at 11:55 AM
Wanted to post on here before on my way out...I'm officially running late for my gf's graduation, mostly because I can barely walk after yesterday and today's WOD. Travis and Alex you guys were solid on the team workout, thanks for the encouragement. I'm actually starting to enjoy this whole crossfit thing.
Posted by: Kenso | May 16, 2009 at 12:33 PM
Got back in town tonight from Central Oregon. Had some great WOD's there! Will be in Vegas next 3 days...probably hotel WOD's. Great job to Masson yesterday; got on leaderboard. See you all back on Wed...looks like I missed some great fun last week!
Posted by: John Michelmore | May 16, 2009 at 09:11 PM