Welcome to CrossFit (Thu 3/25/10)

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I’d like to take this opportunity to welcome our newest members to the gym. You chose to take the red pill instead of the blue pill, you have sipped the Kook-Aid (and like it), are cursing my name during every workout and you do it of your own volition. You work your butts off and end up lying in a sweaty pile of exhaustion on a regular basis, and you come back the next day for more. You are all to be applauded for your hard work and tenacity, and I assure you that you will continue to get better and better.

Here we see E.J. immediately after yesterday’s WOD performing a movement that is rarely seen outside of CrossFit, the “Supine Breathing Plank.” It’s not that difficult to execute, but the warm-up for it is a real bitch.

Great job noobs, and everyone else too. You are the reason I stay up late to write this stuff and come into the gym early to clean up before you get there.

Today’s WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, (70/35)
30 Sit-ups
20 Hang squat cleans, (95/63)
25 Back extensions
30 Wallball shots
3 Rope climb ascents

  • EJ

    Yeah I may be a noob but I have the “Supine breathing plank” down pat!