Thursday, 03.04.10: Friday WOD

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3x8 @ 60% power clean shrugs 45 sec breaks, barbell rows 5x5 (work up, add weight to each set),    WOD  3 rounds 500m row 10 squat cleans storm through for time (135m  95w)

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11 Comments:

1. Training Tips: Don't be a cheater. Pull-ups means chin over the bar, not craning your neck and touching the tip of your chin on the bar. Anything else is not "rx'd," and if you call it "rx'd" you should be ashamed. Push-ups means touch your cheek to the deck and press out the arms to full extension. Anything else is not "rx'd," and if you call it "rx'd" you should be ashamed. Abmat sit-ups means sit all the way up and touch your toes. Anything else is not "rx'd," and if you call it "rx'd" you should be ashamed. Squats means crease of hip below parallel at bottom of squat and stand to full hip extension at top of squat. Anything else is not "rx'd," and if you call it "rx'd" you should be ashamed. Is there a point here? Yes. Workouts are more beneficial when done properly rather than done poorly. Speed means nothing when your movements suck ass. (stolen from Crossfit One World)
Comment by Aaron — March 4, 2010 at 10:12pm
2. Aaron, you seem a little angry. Don't throw out a blanket statement where people have to wonder if you are talking about them or not. If you feel that strongly call them out if you got something to say! Better yet don't do it on a post but in person (man to man/woman)!
Comment by Damon — March 5, 2010 at 7:58am
3. Today was hard! But I feel so good now!! Did 55# which was tough but big thanks to Bryce for helping push me thru. Can't wait for the day I can do what is prescribed on the board. Sorry I had to burn off this morning and the next go around of my teamates But I am sure y'all rocked it!!!(y'all always do) have a great restful weekend everyone
Comment by Kiersten bourland — March 5, 2010 at 8:08am
4. One of the things that is amazing about CrossFit is the amount of things you learn about yourself just from doing a WOD.
I have no WODers remorse today - I feel like I did the best that I could have done, and I'm proud to be a CrossFitter today. Will I do it better and more efficiently next time? Absolutely, but today was legit effort every step of the way.
I learned that I am stronger than I give myself credit for, because if asked before hand, I would have said that I would not have been able to finish all reps Rx'd. I find it amazing also, how many things you can find in one WOD to work to improve - Richard and Corey both gave me great pointers after the WOD about improving body position and movement efficiency - thanks so much guys, I will work on it all.
I myself would like to get more efficient at the squat clean itself instead of breaking it up into a power clean and then front squat - Carla - your commitment to the movement and body position are both incredible, you set a GREAT example of how it is supposed to look and I aspire to that! Great job everyone this morning - that was taxing both physically and mentally! Have a great weekend and we'll see you on Monday!
Comment by Lara — March 5, 2010 at 8:49am
5. Lara, you are awesome. Lona you showed me something new today, I know you are determined. Now I know, you are CrossFit CenTex tough. Rob, you are a rowing "beast". Wendy you are plain old tough as is Carla and Kiersten. Everyone else did excellent as well. Jim, I have to say you will never be able to go back now, you are a CrossFitter. Finally, Aaron's post is not aimed at anyone, it is a post from Freddy Comacho and is meant to remind us ALL to keep the integrity of the movement sacred. Speed is not our ultimate goal, fitness is. Fitness is earned by doing things correctly. I know I got called out for a couple of short reps today (I did not stand all the way) but I will not let it happen next time. I think we all do a good job of trying to maintain correct technique......Mechanics, Consistency, Intensity....... in that order only.
Comment by Richard — March 5, 2010 at 9:19am
6. Yah..not calling anybody out. It was just something from Crossfit One World that challenged me to make sure all my reps where quality. Something I was thinking about with the sectionals approaching because anybody competing is agoing to have to ensure that every rep is quality because the work you do is not going to count at any type of competitiion unless its spot on. It would suck to get a lot of reps not counted. Thats all. If i need to say somethig to somebody I will. Just a challenge to critque yourself. Be exceptional!
Comment by Aaron — March 5, 2010 at 9:25am
7. Great posts from everyone, especially today's post aimed for Saturday. I get really excited when we do olympic lifts - I'm sure you all can tell by now. I can't get over how supportive everyone is during a WOD. Even when folks have finished, they rest a bit, and then start cheering for someone else to finish strong. You all motivate me to be better and hearing encouraging words and yells gets me through it. Bonding through pain, struggle, and triumph is a powerful thing. Thank you, thank you, thank you!

From the 19th-22nd, I'll be in New Mexico for the Bataan Memorial Death March Marathon. I'm going with a crew of people from Austin and we're raising funds to donate to the wounded warrior project. If you all would like to donate, please feel free. Here's the link to my pal's webpage - you can find the donate "button" on the left side of her blog. Thanks!

http://theclothesmakethegirl.blogspot.com/
Comment by Carla — March 5, 2010 at 9:30am
8. And if you'd like more information on the march, here ya go:

http://www.bataanmarch.com/
Comment by carla — March 5, 2010 at 9:32am
9. Great job by everyone this morning. The ability to post my times with Rx is something i never would have thought possible 4 months ago, thanks to everyone!
Friday's WOD : 13:46 Rx
Comment by Kevin — March 5, 2010 at 10:34am
10. Ooopppps forgot load and time: RX 10:30 (thanks Blaine for staying in my ear) and calling me out on the 2 reps I shorted by not standing all the way up...open the hips fully!!!! (depth is never a problem) . This one hurt so good.....love the "I can not get comfortable afterwards" feeling.
Comment by Richard — March 5, 2010 at 10:44am
11. I'll need another crack at this morning's WOD. While I wasn't trying to short the squat portion of the lift, my depth left something to be desired. I was trying to get the squat clean without separating it into a clean plus front squat. I should have watched Carla before doing my set. She had great form. I'll get some running on my own this weekend. See you guys on Monday.
Comment by joey c — March 5, 2010 at 2:13pm

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