WOD:
Welcome Sue and Jodi! You two rocked it! See you in the AM for some more fun!
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to March 30, 2009.
Challenge Day 26! WHOOT!
Strength – 5 x5 Back Squat
Endurance – Tabata row, 2 rounds for calories, 2 minutes rest between rounds
Pull-up – 25 weighted pull-ups @ 10% body weight
What we do in CrossFit is not easy. People will often tell us “you’re crazy,” or ask “why would you want to do that?” And the reason is simple: we do it because we can, and we do it because we must.
Joyce A2A depth! Awesome job.. You had me and Brooke cracking up today with your, "come on Brooke, do it for baby!"
The very same people who tell us “you’re crazy” are the same people who don’t understand why we do what we do. These are the people who think that buying a diet plan from Nutri-System and the fad-of-the-week fitness system is the path to fitness. They eat their government-recommended high-carbohydrate low-fat diets, and they think they eat well. They spend 20 minutes on the elliptical while reading a magazine, and they think they are working out. They eat like crap, they perform like crap, and they look like crap.
Contrast this with the CrossFit athlete: 20 minutes spent on an AMRAP WOD will induce the kind of metabolic response that the manufacturers of so-called “cardio” equipment cannot contemplate. Our recommended approach to diet, combined with our exercise programming, produces the kind of results that make people who haven’t seen you in a few months do a doubletake.
Sometimes it hurts. Sometimes you want to puke. Sometimes you want to quit. But you don’t dare quit. You keep going. One more rep. One more round.
The results are yours for the taking: A PR here; an inch off your waist there; your first real pullups; your ass finally touching the ball on your squats; the eureka moment when performing an Olympic Lift where the movement finally makes sense; sitting up in bed in the morning and not using your arms; not being tired at the end of the day. All of these are little gems of fitness; little notches in your belt. And like the callouses on your hands and the laugh lines around your eyes, these accomplishments are not given; they are earned.
Love the intensity you both brought today! Keep bringing it!
The path to fitness is not an easy one. Having endured the WODs, you know this deeply and fundamentally. As for the general public, all we can do is to show them. Your results are undeniable. Your progress is remarkable. Your achievements are directly correlated with the efforts you have put forth. You know that the key to fitness is hard work and discipline.
Share the gospel.
June 26th, 2009 at 11:53 am
Don’t think I’ve ever done this one. Maybe I can do it Saturday?
By the way Cindy, okay if I come at 9 a.m. tomorrow instead of 10? Chloe has this big party-thing going on that I need to prepare for!
Here’s Thursday’s food log:
June 25, 2009
Brkfst:
¼ bagel w/1 tblspn cream cheese: 125
banana: 90
3 C. coffee: 50
1 C. skim milk: 90
Total brkfst: 355
Lunch:
Basil, tomato, mozzarella salad: 200
¼ C. broiled scallops: 150
Total lunch: 350
Dinner:
Large slice pizza w/meatballs, peppers & onions: 300
Large tossed baby greens salad W/ O&V: 200
2 glasses wine: 250
Total dinner: 750
Daily total: 1.455
June 26th, 2009 at 1:00 pm
Nicole
7 Rounds
PU: 12,10,8,8,9,6,1 = 54
June 26th, 2009 at 3:16 pm
Eileen – you need to eat more and better! SHOOT THE CARBS!
June 26th, 2009 at 3:56 pm
Eileen –
9AM is great tomorrow! See you then.
June 26th, 2009 at 3:58 pm
“Nicole”
this took a lot of motivation to get going. Watch Brooke rip through it. With her new found kip! Awesome job Brooke!
7 rounds + 100m
Got to check the board for my pull-up count. I think it was somewhere north of 95.
June 26th, 2009 at 8:36 pm
“Nicole”
Cindy and I were tied for lack of motivation today, but we got it done, sista!
6 rounds with 6 pullups (pink band) per round and an extra 50 yd. run at the end.
June 29th, 2009 at 6:54 pm
AMEN, 6 rounds “Nicole”, red band
8-3-7-10-5-11
I frequently get the “don’t hurt yourself” like I’m some shrinking violet.
The latest was “you’re perfect the way you are, you’re not going to more, are you?” to which I replied that I’m at the prescribed weight for women, but I really wanted to answer… hell yes! I want to have a 250 lbs Deadlift!