Thursday WOD, January 27, 2011
Posted on 26. Jan, 2011 by Amie in WOD
Warmup:
In addition to Ryan’s warmup, get to the gym early enough to spend 20 minutes on your warm up routine.
WOD:
10 minutes of max reps Kettlebell snatch,
followed by tabata sit ups,
followed by 3x 100m row sprints
Post reps, tabata score and row times to comments.
Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching.
“Pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control. ” – Henry Rollins
Remember that show, “Home Improvement”? Tim Allen would get in the garage or around a bunch of tools, and what happened???
The funny thing is, if you watch the white board at CF7, you can see the same grunting happening (watch the third, fourth and fifth grunts in the video especially – those are CrossFit! 
)….we all have our “person” that we look to see what their time and weight was and try to beat them. Some days, you get the confused grunt, wondering how your person did the weight they posted….other times, you get the sad grunt, knowing that day, you will not win. But best of all is the day when the loud grunting happens, smiles are at the white board because that day is the day you know, you will beat your “person”.
The white board is a powerful motivator, and putting “Rx” by your name really drives CrossFitters. Some days you win, and some days, you walk out wishing you had listened to your head about which weight to use….the hardest part is to not let your ego get in the way of your development as an athlete. CrossFit is YOU vs. YOU, and you have to remember each day to let your technique decide what weight to use, not your ego. If you lift more weight than your technique can support, make no mistake about it, you will get hurt.
So, how do you know what weight to pick and use in a given WOD? Andy and I discuss that topic in the video below!
Post thoughts to comments.
8 Responses to “Thursday WOD, January 27, 2011”
Val
26. Jan, 2011
Bye cf7! Off to San jose, CA let me know if you ever come around… Will definitely miss this box!
Andrea
27. Jan, 2011
Good Luck Val! Wishing you the best.
For everyone else, who may be suffering the effects of Monday’s WOD and delayed onset muscle soreness (aka DOMS):
is associated with markers of inflammation (no surprise, I know, I can feel it too), and arterial stiffening that may temporarily increase risk of a vascular incident. I did not look that thoroughly, but I did not find any benefits to DOMS, not that there might not be something, but wanted to give people the heads up on the possible association with cardiovascular risk.
Can provide article if someone want’s to read it.
Scott L
27. Jan, 2011
Take care, Val, best wishes! And thanks for leaving me with the memory that you absolutely refused to let me catch you on that run a couple weeks ago.
Ronin
27. Jan, 2011
Good luck Val.
I used to live in that area. Ping me on Facebook and I’ll fill you in on some cool spots.
david
27. Jan, 2011
WOD different than posted
KB Snatches for 5 min: 125 with 26#
Tabata Sit ups: 121
tabata push ups: 65
Row: 17 secs each
CODY
27. Jan, 2011
HENRY ROLLINS! THAT DUDE IS A BEAST. DAMN IT, I’m MOTIVATED NOW!
Driggers
27. Jan, 2011
10 min KB snatch, 35# 188
sit ups 121
Row 21, 20, 19
Thanks for the row help Angie and Andy!
Amie
27. Jan, 2011
Val-
HUGS to you my friend!! Have fun in CA!!! Will miss you!!
Cody-
Thank you the intro to the Henry Rollins article – it’s great!