Skill:
Front Squat rack position

(Check Eva’s feet – they are in the landing position! Check her elbows – driving up!)

Strength:
Front Squat, work to a heavy single
(Remember what you learned yesterday about footwork! Your feet will be in the same position for front squats as they were yesterday for OHS!)

WC:
“Fran-lite”

Reps 15-12-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

MWOD:
Technically Better Fran

Post front squat and Fran-lite time to comments.

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Ginger Beef with Mango Salsa, Everyday Paleo

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From CrossFit Lisbeth:

Stop waiting for the next bus to success. It’s flying by at 100mph and it’s not going to stop. You have to get on the road and start hoofing it. Only action can save you. Only action can save me. Only action can save us all.

Thinking won’t solve your problems. Analyzing won’t make any issue go away. Debating is only good for a little while.

Finally, you need to just stand and do it. Again and again. Until you get better at it, until you make it right, until you grab some success. And then you’ll get more. See, that’s the funny thing about success: it can seem so elusive and unobtainable. You have to work and work and work. Usually, there’s a lot of time between effort and achievement. That’s why most people quit. They can’t take it. They need an immediate pay-off. They are not willing to pay the price. They are not you.

But the good news is that once pay-off hits, it’s like a chain of events. Boom, boom, boom. Hard work pays off: here, there, and everywhere.

So, it doesn’t matter if you’re working on your deadlift, your clean, your muscle-up, or your heart and soul: get off your bum and get moving. You’re going to feel a whole lot better once you do.

Post thoughts to comments.

Media:
Friday WOD, July 1, 2011

12 thoughts on “Friday WOD, July 1, 2011

  • July 1, 2011 at 7:15 am
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    I forgot to post yesterday that I died and went to mobility WOD heaven! If you missed yesterday’s MWOD, MWOD 264, try the one where you foam roll and hug a weight – BEST ever!! (I used a 35lb. plate and my back was so happy with me 🙂 )

  • July 1, 2011 at 8:00 am
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    FS – 205#

    WC – 5:03 Rx; the lungs hurt real bad

  • July 1, 2011 at 9:38 am
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    275 # front squat

    2:55 Rx on WC

    Good 9am class

  • July 1, 2011 at 11:55 am
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    245# FS

    2:54 WC

  • July 1, 2011 at 12:01 pm
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    FS – 225#
    WC – 9:34, pull-ups still suck

  • July 1, 2011 at 12:45 pm
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    Front Squat — 165#

    WC — 7:42 (75#). Lite my @ss.

  • July 1, 2011 at 1:15 pm
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    front squat 225lbs. Strict orders to go easy (see Amie, I can listen).

    2:56 rx Frank the Tank walked away from me on the last set of Thrusters

  • July 1, 2011 at 2:48 pm
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    247# front squat (not a typo, used small kilo weights that were 11lbs)

    6:34 rx – this one killed me.

  • July 1, 2011 at 2:56 pm
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    130 lb front squat
    6:44 RX gasser

  • July 1, 2011 at 5:38 pm
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    270# front squat

    4:25 on F%!&. Took me 3 tries to get the last pullup, which was a nice waste of 30-40 secs. Suck it, Fran, you &*@^%$ whore.

  • July 1, 2011 at 6:47 pm
    Permalink

    205# pr failed 225 twice
    3:56 Rx

    Thrusters still killing me.

  • July 1, 2011 at 9:58 pm
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    185# front squat.
    5:43 Fran Lite Rx. Thrusters are my nemesis.

Comments are closed.