Swing And Jump
Fight Gone Bad 5 — September 25th!
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WOD for Sunday 080110 – – Click Here For Today’s Schedule
Back Squat
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
KB Swings (52/35)
Box Jumps (24/20) — no steps
Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All reps should be squatted below parallel.
For the Metcon, KB Swings are American and all Box Jumps are to be jumped.
Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 5 spots left!
2010 CrossFit Games Highlight Video
Was just reading the comments from another awesome CFJournal video from IPI re: talking to yourself. Eric from Aspen Cfit writes:
“Awesome video and so true. The power of the mind if incredible. We have rules at Aspen Crossfit and #7 is “Words not to be used in the gym – 1. Can’t 2. Try 3. Never and 4. Should.” We believe that can’t if the worst 4 letter word created and is incredibly limiting. I personally think that can’t is worse than the f-bomb… Try is an excuse to fail before you even begin. Not much if anything is never and should is a stick we use to beat ourselves and others. “Honey, you should have… Oh, I should have… etc… We have motivational consequences if someone launches one of these words and its one BURPEE. We see athletes begin to drop and do a burpee as they catch themselves. It even happens now in public. Its about redirecting thoughts and shifting to a more positive mindset… Powerful stuff and we have fun doing it… Thank you CrossFit for continuing to provide us affiliate owners and athletes such incredible resources… Peace, Erik”
1) This should be implemented immediately at Cfit Durham
2) I think it would be useful to develop other gym rules
I am my own worst enemy sometimes.
Yay Burpees!