Tex | 29.10.2012

Announcements:

NO AM Classes! We will play Tuesday night by ear, don’t want to put anyone in harms way. SANDY!

BWOD:

Over the past year and a half at CrossFit Dupont I have had the opportunity to meet a couple hundred unique athletes. Every person walking through the doors with several different motivations, reasons for pursuing CrossFit, and goals for themselves. I talk with all of you a lot about your goals, and I really enjoy it! This allows me an opportunity to get to know many of you on a different level, and possibly encourage you to heights you may not have thought possible. A lot of good can come from a conversation about goals, especially if you don’t have any! Of all my conversations with each of you there hasn’t been one goal that has been the same. Looking at your goals and what you are striving for, how would you measure your progress? Should our progress be measured the same? But we have different goals…

Everyday you come into the gym to train is about enjoying yourself and getting you one step closer to accomplishing the goals you’ve set for yourself. You will run into a big rabbit hole when you start to compare yourself to other athletes in class or elsewhere. Each day you come in and workout is for you, so enjoy the opportunity to push your limits and inch closer to that goal. Popular in CrossFit are a series of ‘Benchmark’ workouts, and I am not a fan of going crazy over these. We did ‘Grace’ for the first time in a year, and I am extremely proud of our athletes approach to this workout. 30 Clean and Jerks for time can get sloppy for the athlete and painful to watch as a coach, but everyone made a conscious effort to focus on form, rather than the timer. Stressing about times and times of others will only lead to terrible form, cutting corners and getting down on yourself. Our ‘Grace’ times may not be world records, but they can win plenty of beauty pageants where I come from.

You won’t find many typical BenchmarkWODs here, they are not the staple of this program. What you will find here are some damn good looking squats, pulls, presses, and an array of goals. If you ever encounter a BenchmarkWOD somewhere out there, you will be prepared enough to make it look sexy, especially on Fridays. Remember to always measure your progress, not by what others in class are doing, but by how much closer you are getting to your goals. If you are just coming to class to workout with no goals, I highly suggest you take this day you’ve been given off of work to think about anything and everything you want to accomplish, in and out of the weight room.

SWOD:

Squats 3×5 (If Sandy Ruined Everything)

DWOD:

For time:

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Post times and number of penalties to comments.