Wednesday August 20, 2008

By August 19, 2008CFMC Blog Archives

First and foremost, to the prettiest little girl the world has ever seen, my daughter Piper celebrates her 7th birthday today.  Happy Birthday Sweetheart!

This is a closeup of her eyeball…see if you can guess who was taking the picture.

Ok, back to business…

They don’t start your first day of gymnastics with a triple back flip off the high bar, and they don’t start skydiving school by strapping a parachute to your back and pushing you out of an airplane.  Nope…first they teach you the basics, and then they make you practice them over and over.  And then they make you do it again.  The same is true with CrossFit.  Only when you have a firm grasp of the fundamentals should you advance to the next step. If you’re frustrated that you aren’t improving (your times, your scores, your physique, etc.), go back and spend a little time perfecting the mechanics of the fundamental movements and watch what happens to your results.

Today’s WOD:

3 rounds for time:

800m run
95 lb. thruster, 15 reps

Post time (and any scaling or substitutions) to comments.

  • Tai

    22:13

    Once again, add about 15-20 seconds per round for the travel time between the treadmills and the barbells. This was a little easier than I expected, though still a leg killer.

  • Anna

    I did 3 rounds of
    15 x 35lb thrusters
    750m rowing instead of running
    … in 15min 40sec.
    Not too happy with it, since I have not eaten before the gym.
    This workout equally kills the arms and legs, pushing and pulling.
    Go Tai!

  • Hey Tai…great website & thanks for adding the link to us…I will return the gesture soon we’re due for an update. Rusty

  • Happy Birthday Piper!!

    Tai, I think 7 Mu’s and 1 for good luck are in order

  • Tai

    Good point. I was planning to take tomorrow off after doing my WODs all week long, but I think you’re right. I’ll bring my rings and my camera up to the park tomorrow and record it. 7+1 eh? Haven’t broken 4 in a row yet, but this an awfully good excuse to get a PR…

    I’m going to start suggesting extra stuff for YOU to do on YOUR rest days too!

FREE CLASS