CF 864 WOD – 5:15am, 9:00am only
We will be closed Tuesday afternoon due to my father’s funeral. Thanks for all your prayers and kind words.
We challenge the afternoon group to do a 5k. You can leave from the gym and go towards Eastside School the 1.5 mile turn around is on the left. If you can only do 2 miles and the 45 mile sign is the turn around point. Thanks, Janice
Please pass the word about the afternoon schedule just in case someone does not get a chance to check the blog.
“Speedy Gonzalez”
400 meter run/sprint
50 squats
400 meter run/sprint
50 step walking lunges-holding weight overhead – one arm/switch arms at 25
400 meter run/sprint
50 burpees (yes burpees sorry lol – remember, that which doesn’t kill you only makes you stronger!)
400 meter run/sprint
Push the runs on this wod as hard as you can. All of you should try to determine your average times on the 400 meter run and challenge yourself to lower that time as you progress and your endurance builds.
Speaking of burpees – the “100 Day Burpee Challenge” board is getting full! That is awesome! If you have not signed up already make sure that you get on the board.
There is a sign up sheet on the board if you are interested in having your body fat tested. This will be on Saturday, September 12.
3-2-1 GO! then go again!
The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.
John 10:10 (English Standard Version)
Quote of the Day: “It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
When you first sarted CrossFitting, what was your goal? For many it was improved health, body composition or athletic performance. Are you progressing towards that goal; how do you know?
If you are not recording you workout results, you are missing the point of CrossFit. Measureable, repeatable results are a key element in any serious training program. If you “don’t care” about your times, you may want to consider another program.
If you are recording your times, but they aren’t improving, it is likely due to one or more of the following factors:
Training intensity and frequency; are you working out often enough (min 3x/ week) and with sufficient intensity. Simply showing up and going through the motions is not sufficient. If you have time to chat during your WOD, check your hands every 10 seconds, take multiple water breaks or otherwise “waste time”, you are probably not working at an acceptable intensity level.
Rest; Are you getting enough quality rest? CrossFit is hard and your body needs time to recover. 8 hours is considered the absolute minimum for performance gains to happen. Nicole Carroll from CFHQ calls a lack of progress “Failure to Thrive”. If you are doing CrossFit properly, you should see steady performance and body composition gains on a regular basis. If not, you need to make a change. Having a membership and showing up is not enough.