What our people say about us… "I have been exercising and dieting for YEARS and in three months doing CrossFit I am able to do things I never thought possible and I look GREAT!! and my husband tells me almost every day!! I LOVE YOU GUYS!" -Barbara C.
"Chatting with a neighbor the other day about the triathlons I have coming up, 'Do it now, you'll have to slow down when you get to be my age'. He's 36. I'll be 45 next month. Thanks CrossFit!" - David P.
"Not only has my doctor taken me off of his diabetes 'watch list', but I have not had a single migraine in almost 5 months. The advice on how to eat the way my body was designed alone has literally changed my life... and I'll be bikini ready by my birthday!!!" - Angela S.
"The other day my coach called me 'Lightning'! I am the fastest kid on my team! The training on how to start and stop helped A LOT and the stength work with the guys is AWESOME, I'm going to be the fastest AND strongest on my team next season!" -Alex W. |
Saturday 100313
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 why do you push yourself? Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- “Push, Pull, Get off the Ground”, 3 rounds
- 7 Bodyweight Deadlifts
- 5 Turkish Get Ups/Side @ 20% Bodyweight
- 30-20-10 STRICT Contra-Lateral Push-ups
- record total time and loads to comments
Dessert
- 30 Turkish Situps, 45#/35#
Food for Thought:
“No, it doesn't ever get any easier. You wouldn't want it to either.”
by Coach Glassman
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Thinking about doing this WOD today because I ran a 10k yesterday instead. Chef: am I supposed to do it in this fashion?
Round 1: 7 BW DL, 5TGU/side, 30 C-L PU’s
Round 2: 7 BW DL, 5TGU/side, 20 C-L PU’s
Round 3: 7 BW DL, 5TGU/side, 10 C-L PU’s
Is this right? Not too sure how the 30-20-10 Contra-Lateral Pushups are supposed to be broken up.
Jake- you have it right…it’s a great workout…14:21 for me
Sweet, thanks for the quick reply man. I didn’t know if Chef would see my post in time. I’ll try and squeeze in the WOD before starting my day. Heck, we already lost an hour