Row 1000m For Time:
Then Immediately Do 2 Minutes Of Each For Reps:
Double Unders
Sumo Deadlift High Pull 95/65
Medicine Ball Cleans 20/12
Pull Ups
Burpees
Record 1000m row times, and count total reps for score.
2 minutes of double unders starts the second you finish your 100m row, so get off the rower quick.
Here is the 5:30 PM class from yesterday kicking off their workout. Congrats to Jeanne and Shannon on Rx'ing the WOD yesterday.
We know that many of you enjoy the longer WODs with a mixture of many exercises… kinda like today's WOD. Every time we do one of these many of our members tell us how much they liked the workout. Remember, CrossFit is not about doing workouts we like. CrossFit is about gaining superior fitness ability. Those of you who come regularly and put everything you have into the WOD, are becoming superior fitness machines. Superior fitness is gained mostly from short intense workouts involving 2 or 3 exercises. Longer more mixed WODs have their place as well, but are not the staple workouts for the elite fitness we are striving for.
Squat, lift, pull, throw, jump, run, press. This program is not designed to be easy or entertaining. It is meant to produce strong and able bodies by replicating the intensity and movements of the harsh environment in which our bodies evolved. Remember the 10 general fitness skills: Endurance, Strength, Stamina, Flexibility, Speed, Power, Agility, Accuracy, Coordination, and Balance. This is what we are after folks, and those who drink the Kool Aid religiously will posses these qualities to a much higher degree than those who seek out a workout that is fun and enjoyable. There is nothing enjoyable about the intensity and the movement standards we preach, except for what you stand to gain by putting yourself through this ringer. A well seasoned CrossFitter has the ability to perform life's tasks at a much higher proficiency than any other type of athlete.
Setting short and long term goals is important to your success in this program. Delayed gratification is a theme here. Set goals, be persistent, diligent, determined, and learn to celebrate each small success. In time you will reach and exceed these goals.
