Mobility WOD
Gymnastics WOD

Three rounds for time of:

3 Rounds of Cindy**
5 Deadlifts (225 lb./165 lb.)
5 Handstand Push-ups
400m Run

**One round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post time to comments.


I’ve heard Coach Burgener say many times, “There is no such thing as over training…just under-recovery.” I have to remember that most every day, haha!! My friend J.P. Bolwahnn (who also coaches on the cert team) recently wrote about recovery on his blog!

I also found this gem , from Shoreline CrossFit:

Take Care of your “Mustang”

My first car was a 1985 Mustang 5.0. I got my license in 1997. Ideally, it wasn’t the car I wanted, but I could afford it. At the time, my sister was dating this guy who LOVED cars, specifically Mustangs. The old lady who sold it to me kept it in mint condition; there was not a scratch on the body and the interior looked as new as it did in ’85. My sister’s boyfriend and his gear-head friends adored my car. This made me like it a little more.

I was sixteen. I ran out of gas in that thing more times than I could ever count (one time on the Q-Bridge). I side swiped more objects than you could shake a stick at, and I never changed the oil. Before I knew it, the car, that some old lady from Orange, CT kept perfect for 12 years, had two different colored doors, two annihilated fenders, and a sizzled engine.

Are you treating your body like I treated my Mustang???

Yes, some of us may have a few years on us, and our bodies may be a little more beat-up than my Mustang was to begin with, but this is no excuse to UNDER-FUEL, BEAT-UP, and DESTROY it completely.

Just as I put a lot of miles on my car, we put a lot of stress on our bodies when we CrossFit. This stress is good; as long as we are taking car of ourselves in three primary areas:

FUEL: Are you eating properly; especially before your workout? You cannot expect to feel 100% if you are under-nourished. You will feel weak, dizzy and eventually not be able to finish your WODs. You must eat PRE and POST WOD. If you have questions regarding what you should eat, talk to one of your coaches. If you are not feeling good during your WODs, there are variety of factors that can be adjusted, but my suggestion would be to examine your FUEL first.

KEEP YOUR FORM TIGHT: As a teenager, my desire to drive fast and chat with friends left the body of my vehicle destroyed. I was so distracted, that I hit everything in sight. Are you sacrificing form in lifts and movements in order to move faster? With intensity comes a slight depreciation of form, but if this is happening more than 20% of the time, you WILL destroy your body. Slow down, stop “side-swiping” every parked car and snow bank in sight.

DON’T OVERTRAIN: You can compare your recovery to changing your oil. Without this, you will “sizzle your engine”, so to speak. Your rest days are more important than your training days. Without them, you will physically and mentally breakdown.

So, the responsibility is on you to fuel, maintain form, and recovery so that you can keep your “Mustang” shiny and new!

Post thoughts to comments.

Friday WOD, May 20, 2011

12 thoughts on “Friday WOD, May 20, 2011

  • May 20, 2011 at 6:57 am

    105 lb. 17:16
    run was least fav. great big rooster class today. good to see new faces.

  • May 20, 2011 at 7:24 am

    17.00, sub 500 meter row for the 400 meter run. Good workout but the rowing sucked!

  • May 20, 2011 at 8:06 am

    14:33 – Completely drenched in sweat

  • May 20, 2011 at 9:08 am

    19:36 – good WOD, clothes were soaked when I was done.

  • May 20, 2011 at 10:07 am

    19:53 scaled HSPU, Rx the rest; this was a beating on top of the previous 2 WODs

  • May 20, 2011 at 12:21 pm

    13:05 with 185lbs. I should have went heavier but I was afraid my uterus would fall out (it didn’t ).

  • May 20, 2011 at 12:51 pm

    I’m still sweating……

  • May 20, 2011 at 5:09 pm

    15:02 with hand release push ups.

  • May 20, 2011 at 6:00 pm

    18:05 Rx
    For me the DL to HSPU was hardest.

    Cody, I thought I saw an extra uterus on the ground. I guess it wasn’t yours.

  • May 20, 2011 at 8:00 pm

    22:24 rx, the Cindy (release pu) killed me. I am glad to report I still have my uterus, even after 185# DL.

  • May 20, 2011 at 8:35 pm

    21:20 – release pu – used two ten plates and an abmat for my hspu – at Firebase Apache

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