Workout of the Day (WOD)

Wednesday 3/21/12

I'm excited and sad that today the last WOD of the 2012 CrossFit Open will be announced.  Remember Friday evening classes we will run in heats all night.  Even if you're not doing the WOD or did it earlier in the day, come in to cheer others on, mingle with everyone and have fun.


Something to think about.

How many of your friends have said.  I have to get in shape before I CrossFit

If I had a nickel for every time someone told me this, my wife would be driving a Bentley :-)

At first, I try to put myself in the other person's shoes to understand where they are coming from. And then I realize that this statement doesn't even make sense.

Can you 'get in' CrossFit shape by doing the treadmill, bench press, bicep curls, etc...???

Can you 'get in' basketball shape by swimming?

Can you 'get in' a size 4 jeans by eating McDonalds hamburger and fries everyday for lunch?:-)

Let's break this down logically and show you the truth so you will have some ammo the next time one of your friends or acquaintances tries to give you this line.

Look in the Mirror: If they are currently working out, apparently what they are doing now is not working, because if they are not in regular shape then how are they going to get in 'CrossFit Shape'? And if they are not working out then obviously the good ole' regular gym is not working either. And you know the old saying, "If you do the same thing over and over and expect a different result that is the definition of insanity.

All Levels: It doesn't matter what kind of shape you are in when you start CrossFit. Everyday, every movement, every workout is 100% scalable. And what we mean by scalable is you can adjust the weight, the movement, time, reps, anything according to your current level of FITness. Our goal is to have you complete each workout successfully (safety 1st and effective 2nd).

You will always try to get in 'CrossFit' shape: CrossFit Shape compared to what?!?! Truth is, you cannot get in shape for CrossFit at any gym on your own. In fact, even if you go to CrossFit for a very long time, you may not be 'in-shape' for CrossFit as it takes tremendous dedication, diet, skill and time. Yet, you will find success in CrossFit workouts as you can do things you have never done before in your life physically. Frankly some of the people at CrossFit are in Friggin unreal shape with strong muscles, massive lung capacity and big hearts…I do not know how you get that from a few sets of bench press with 4 minute rest in between, a set of 12 curls, some flashy mirrors to watch my form, and a cushy mat in the corner to work my abs.

What's your story: Look, the only way your friends are going to really come is if you walk the walk. That alone will weed out the those that are really interested from the people that are just all talk. So if you want your friends to come to CrossFit and believe what you say, then you better be right on par with how great you are explaining CrossFit to your friends.  Don’t just say WOD, Tigers, Bacon, Awesome…… :p

In the end, they really need a reason, not an excuse: CrossFit is the truth. It will test you physically, emotionally and mentally. There is no easy way to the top. And that applies to CrossFit. CrossFit provides the structure, progressive setup, commardie, challenge and fun that is missing with these kind of people's lives, workout routine or lack of workout routine. Understand that it is hard for someone to look at you with all this success you have had and then they look in the mirror and see all the flaws they currently have. Level with them. Tell them how hard it was for you to get started and enlighten them how great it is to be in this place you are today. Talk about how motivated, excited, confident you are. What was your reason for starting CrossFit? Is it still the same?  link

WOD:  3 Individually Timed Rounds

Row 500m

10 Thrusters (95/65)

20 KB Swings (55/35)

3 Supplements worth buying

Go Siri



Today's workout