Wednesday WOD - 14 July 2010
Location:
"Shared Burden for July"
Two person teams. One person works, other person rests. Finish one station before moving on to next station. Any order...just get it done!
Study as Much as You Sweat:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Wrist stretch
- 2x10:
- Push / hip open and close: burpee
- Pull: pull-up
- Midline flex: seated twist with KB
- Midline extend: good morning
- TGU
- Wall ball
- Metronome
- Plate push
- DB thruster
"Shared Burden for July"
Two person teams. One person works, other person rests. Finish one station before moving on to next station. Any order...just get it done!
- Plate push x20 (lengths)
- TGU x40
- Metronome x50
- DB Thruster x60
- Wall ball x80
- JPU x200
- None
Study as Much as You Sweat:
- From CrossFit Iota: Scalability
The CrossFit program is designed to be scaled. This makes it perfect for anyone who is committed and willing to take the time to work towards increasing there (sic) level of fitness. It doesn’t matter what your current fitness level or experience are. Thousands of athletes worldwide follow the workouts posted daily on the CrossFit main site and other affiliate websites. Not everyone begins as athletes. Many people began their fitness journey with CrossFit, having had little to no prior experience and by consistently working out or following a program they achieved the fitness and health goals.
To scale our workouts simply decrease the weight, intensity, repetitions or sets. If lifting 65 lbs is out of your range, use 45 lbs, 25 lbs or an unweighted PVC pipe. If you can’t run, walk. Instead of 20 push-ups, then do them on your knees, do 10 or do two sets of 5. If 5 rounds is too many, do 3 rounds.
Scaling our workouts is easy, yet still effective if you are consistent. If you would like to try one of our workouts, or a workout from the main site, but aren’t sure how to scale it, we would be happy to help you figure it out. Drop us a line or come and train with us and we’ll show you how.
Any ability level can start and beginners make progress rather quickly. If you think you are too out of shape or not strong enough to start, think again! If you think to yourself, “I’ll never be able to do that”, think again, you can and will. Don’t let what you think you can’t do stop you, come in and we’ll help you learn what you can do.
Daily Pondering / Question of the Day:
- What's your confession?
- Here's mine: as I typed this entry, I had to wipe the grease from my fingers multiple times since I was stuffing my face with pizza. I also ate a bag of peanut butter M&M's (regular size...not the megamondo size). At least the root beer was diet.
- Post your replies to the comments below.
Would "regular size M&Ms" be considered scaling your "cheat meal"? This is what I love about CrossFit...It's life, it happens, but we all still show up for the WOD, it doesn't feel like giving up on the whole thing when you've had a wild night, week, vacation, etc.
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Good perspective Karen! I've learned that when I have a bad day with nutrition, I usually have a bad WOD too...so I'm making some better choices in eating, which makes my WODs more enjoyable. Hah...if an enjoyable WOD is even possible!
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Your confession cracked me up! Here's mine from last week: I wanted a candy bar sooo bad, but just knew I shouldn't. So, I stuck to my guns and didn't get it. I opened my drawer, saw I had a sleeve of Ritz crackers and thought, "Oh, these are much better than a candy bar!" Yeah, right. I ended up eating the whole sleeve of Ritz. THE WHOLE SLEEVE. I would have been better off with the candy bar ;~)
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Sounds like it may have been a toss-up...a candy bar vs. a sleeve of Ritz crackers. I have to agree that neither of them is good for you, and particularly, the gluten in the crackers may have done more damage than the sugar in the candy bar. Oh well, what's done is done...don't beat yourself up about it and look forward to being strong in resisting the temptation next time! Keep up the good work Christina, it's a pleasure to have you in our group!
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Paul and Jess,
This mornings work out has inspired me to give a sermon on hell Sunday; because now I know exactly what hell is going to be like ;-)
Feelin' the burn!
Perry - Thanks for carrying our team!
Thanks
Chris
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Hey Chris...maybe your sermon will serve as a good recruiting tool. Maybe not.
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