Workout of the Day
31 Jan 2012
10 Rounds for time
5 Box jumps (24″/20″)
Plus a special surprise. Post times to comments.
(Words to live by, from our favorite guest blogger, Lisbeth.)
If I think you can take it, I’ll pick on you. Harass you, harangue you, pester you to lift better, think better, be better. Right up until you want to make a little voodoo doll and stab the shit out of me with some metal pins. You might be angry, but I know you’re strong enough to handle the storm.
If I think that you can’t handle the storm, that you might break or cry or whimper under duress, I’m going to take a totally different approach. Your work might suck but you’ll get what appears to be less criticism. I have to approach you a totally different way. Dole out the lessons slowly, in little bites, over a longer period of time. We’re headed toward the same end, just taking a different, longer road. But the destination is the same: success.
See, success in one path, or many paths, is not easy. It’s not enough to have a gift, or a talent, or a skill set. Not enough to have drive, persistence, and dedication. You need to bring it all — and at the right time. So a good coach can be a big old pain in the ass. They’ll bug you to hit the right points, the right speed, the right bar path. They know if you have the talent and the heart and the gumption and the soul — and they want to see you bring it all. Their job is to to help you reach your potential. It’s not always easy, but it’s worth it. In the end, you’ll both be better people because of good coaching, whether it’s in the gym or in school or the home or whatever. Good coaches have many names: friend, parent, partner. They’re in more areas of your life than you realize. Anyone helping you to be better is coaching you, whether you think of them in this light or not.
So, whether you’re the one making the voodoo doll or you’re the one getting pins to the head, take heart. A message is getting through. Someone is getting better. And that’s why we’re all here.
30 Jan 2012**New Class Time – Friday 4pm!!!** WOD: Front squat + Push press 3-3-3-3 From the rack, for each set perform 3 front squats followed by 3 push press. Add weight each round, limiting factor will be the push press. Then: 10 min AMRAP 17 Double unders 7 Dumbbell split squats (30#/20# in each hand) 7 [...] Read more
29 Jan 2012WOD: 21-18-15-12-9-6-3 reps for time Hand release push-ups Power snatch (75#/55#) Overhead squat (75#/55#) Sit-ups Post time to comments. Got D? At this weekend’s Nutrition Seminar, it was revealed that 85% of us who had labs drawn were significantly deficient in Vitamin D levels. Despite the fact that many of us were already supplementing with [...] Read more
27 Jan 2012**We are closed today due to the Nutrition Seminar with Jeremy Mullins. Home WOD: 50-40-30-20-10 Squats Sit-ups Run 100m after each round. Post time to comments. Are You Pumped Up Now? The quest to find the Fittest on Earth in 2012 begins in just 26 days. Kitsap CrossFit will be part of that quest. Last [...] Read more
26 Jan 2012**Schedule Reminder – No classes tomorrow due to the Nutrition Seminar WOD: “Annie R U Ok” 21-15-9 Row (calories) Thrusters (65/45) Sumo deadlift high pull (65/45) Burpees Med ball cleans (20/14) Wall Balls (20/14) Compare to 04/27/10 and post time to comments. Power Hour: For time Deadlift (10000#/7000#) 25 muscle-ups choose your own weight, partition reps as needed. [...] Read more
25 Jan 2012**Schedule Reminder – NO classes on Saturday due to the Nutrition Seminar. WOD: Box Squats 2-2-2-2-2-2-2 Move the bar quickly, 1-2 min rest between sets @ approximately 70-80% of 1 rep max. Then: 3 Rounds NOT for time HEAVY sled drag across gym 20 UNBROKEN toes-to-bar (penalty for coming off of the bar is 1 [...] Read more
23 Jan 2012WOD: “Cindy on the Run” 5 Rounds for time 3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) 100m Run Post time to comments. Ego vs Integrity (This post was written and posted by CrossFit Hollywood. It’s a nice tie in to yesterday’s post written by Freddy Camacho. In my opinion, it [...] Read more
22 Jan 2012WOD: Jerk 1-1-1-1 Then: “Bear Trap” This WOD is a variation of the Bear Complex. You will have 2 min to accumulate a max amount of weight lifted. For this WOD 1 complete cycle of the Bear Complex is 6 reps (deadlift, power clean, front squat, push press, back squat, push press). The deadlift is [...] Read more