"I CROSSFIT, SAY IT LOUD AND SAY IT PROUD!"

 In WOD

Why do I Crossfit ?

I think for me CrossFit has done a countless things. I am more comfortable in my own skin than I was before CrossFit, I was focused on training for vanity and not health and performance. It was directionless, mundane and no challenge. I also find that I have this mental toughness with everything thing that I do. I would never just stop in the middle of a WOD, so why would I just give up in the middle of a project? In times where I would give up before, I now charge on through. I have long periods without any sickness. I attribute this mostly to eating paleo, and consistently staying active. I think that being a CrossFitter just simply makes me happier, so then I am able to be better to those around me. I have used Crossfit to help me overcome addiction, I am happy and giving to my friends, and I am very helpful to my parents. I have played professional sport and exercised since I can remember and have eaten “healthy” since I first heard of the paleo diet through Crossfit, so for me it has truly been CrossFit and the CrossFit community that has made the difference.

For some of you I am sure you think I am crazy, or have no idea who or what I am talking about, but stick with CrossFit for long enough and it will make sense to you too. Yes, by doing Crossfit you will look better naked, but it is so much more than that which is what makes it worth doing. I have had the benefit of working with some top class coaches in my life and tried all mainstream methods at least twice so I feel like I have pretty much seen and felt it all, and there is nothing like this.

Well all of that is still just a small bit of my WHY. I could go on for days. Please post your WHY to CFD facebook page

Michael

Welcome 2013 ,

Please don’t cherry pick your workouts . If you think the long aerobic cardio style workouts are best for losing the weight you don’t want , you be wrong .It doesn’t work like that.

Next Tuesday the ? we will be the first benchmark test workout of t he year , please try and make make it . We will be testing skill , athletic power and anaerobic capacity. Here is the workout that we will retest every quarter.

Benchmark
Max vertical jump
+
WOD-
AMRAP Double Unders in 1 min
no rest, right into
AMRAP in 9 minutes:
10 Power Cleans 45/32.5
10 Bar Facing Burpees (jumping over the bar)

You’ll have two scores – total Double Unders + total reps from the second part. You will also have a “judge” who counts for you!

Level 1 35/25
Level 2 30/20

Workouts for the week

Wednesday

WOD
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
10 push ups
10Thrusters 35/22.5 kg
Run 300 Meters
(Partner A completes 250 meters, 10 pull-ups, 10 thrusters, and a 300 meter run in 3 minutes while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

Level 1 30/15
Adv – 45/32.5kg

Thursday

Strength:
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 1.30 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 1.30 minutes;

WOD
Three rounds for time of:
20 Box Jumps 24/20″
15 Burpees

Friday

Strength:
Four sets of
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds;

WOD:
Three sets of:
10 CTB Pull-Ups
Rest 30 seconds
20 Kettlebell Swings 32/24
Rest 30 seconds
30 Double Unders
Rest 30 seconds

Level 1 – 24/16
Level 2 – 16/10

Saturday

Custom goals
+
WOD
1000m row
Then 3 rounds of
20 Shoulder to overhead 60/40
40 air squats
1000m row
Level 1 -50/30
Level 2 – 40/20
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