Tuesday 9/17/13


Barbell Work
Spend 20 minutes working on clean technique from the hang (just above the knees)

We’ll review last weeks high hang and build on it by progressing down to the knees. We will only work up in weight if technique is perfect!

5 rounds for time of:
15 Burpees
10 Box Jumps 24/20
5 Hang Power Cleans 155/105

4 rounds for time of:
10 Burpees
10 Box Jumps
10 Knees-2-Elbows

(insert pic of WOD board)


From your first day in CrossFit it is obvious to everybody that numbers dominate the WODs. First, you figure out what WOD stands for, then you figure out how to track your progress in your WOD.

Everybody remembers their first few WODs and that time when the coach, marker in hand, asked, “what was your score?” and you look at them like, “Uh, score?! I’m supposed to do math after all that!?”

A few weeks later, you are one of the crew. You know, the crew of people gathered around the whiteboard (or in our case, blackboard) asking everyone how they did after the WOD.
“How many rounds did you get?”
“How many pounds did you use?”
“How many reps did you bust out?”
“Did you do it Rxed?”
“Was it a PR?”

–That reminds me, we’ll cover acronyms at a later point in time.–

It may seem a bit odd or challenging for beginners, counting during the WOD while your muscles and mind are asking you, “WHAT WERE YOU THINKING SIGNING THAT WAIVER & COMING IN HERE!!!?”. But as you come to know, during the next coming months of CrossFit, that data is important. Very important.

CrossFit is scientifically and mathematically based. How do you know if you are getting fitter unless you attach some math to the things you do in the gym? When you repeat a WOD and see a shorter time, higher volume of rounds or reps completed, heavier weights, Rxed movements, you KNOW you are BETTER. And that knowledge is huge. That empowers you for the upcoming workouts each day. It validates the sweat you pour out each day, each minute, each round. It gives you new goals, a new outlook, a new body, a new self-image, and other happy things.

Numbers are very definite, but the potential they bring forth is limitless.

Written by:

Leave a Reply

Your email address will not be published. Required fields are marked *

  • Recent Items


    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]

    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]

  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More