Warm up:
3 rounds of:
5 Burpees
5 Pull ups
10 Squats

Work to 90% of your 1 rep max clean and Jerk then repeat 1-1-1

4 rounds for time of:

25 Wallballs
15 Toes to bar
Rest 1 minute after each round. Goal is to go unbroken

1 minute of Plank
1min of Hollow rock

Post time to comments.


“Defining CrossFit” by Bryan C. Hood of CrossFit of the Ozarks

Have you ever asked another CrossFitter, “What is CrossFit”? Saying I do CrossFit is like saying “I live.” It’s extremely generalized because CrossFit really does encompass everything I do in life. It’s eating, sleeping, social interaction, fathering, physical and mental activity. It really has changed the way things look in my world. We know that “being well” is not only being physically fit and able to do things but it also means being free from sickness, disease, etc. But what they forgot to add was “being well” is also being mentally strong.

CrossFit started out being this training regimen where you perform a multitude of movements as quickly as possible to stimulate that “neuroendocrine response” and get results. I think we’ve all seen how CF has morphed into so much more. We even have what I call “CrossFit Costumes” with athletes wearing the knee-high socks, compression pants, shorty shorts, head bands, etc. Try walking into a Globo wearing that apparel and see how many stares you get. From time to time I’ll do my workouts in my every day clothes-hiking boots, jeans and a t-shirt-because I can. To me, the mental aspect of CrossFit is what has been the core of what we do. Having served in the Army for almost 20 years I’ve learned how to endure or “embrace the suck.” I’ll take on any challenge. I think most, if not all, CrossFitters in the world are like me. We welcome challenge and adversity. We enjoy shattering those glass ceilings. We have no limits and no boundaries.

CrossFit really is living, eating, breathing, sleeping outside the “Box”. We don’t just live the CrossFit lifestyle at our CrossFit joint of choice; we continue to walk it amongst the rest of the herd in our society. We tend to bond together because we all have taken a bite of the crap sandwich (i.e. Fran, Filthy Fifty) together. We’ve persevered together and seen each other at our lowest lows. We know what we’re capable of and know that we are capable of more.

Describing what CrossFit is has become a challenge to me. I tell people, “It’s a variety of functional movements executed at high intensity.” They usually nod their head and say, “Okay.” I give our conversation a pause to watch them run that thru their head and try to digest it then I begin to break down what Variety, Functional Movement and Intensity are. That’s the easy part. To me, it’s so much deeper than that. When I was 17, my parents sent me on a 14-day Alpine Mountaineering course with Outward Bound. One day, our lead instructor, Tahoe Roland, pointed to Hammer Peak in Colorado and said, “We’re going to climb to the top of that tomorrow.” I said, “There’s no way I’m gonna make that climb.” Tahoe said, “Bryan, if you put your head down and continue to put one foot in front of the other … you’ll make it.” He then went on to explain to me that Hammer Peak was like any problem or obstacle you may have in life. As long as you continue to move, you’ll make it. One step at a time. I’ve harnessed that advice in my life. I’m a much more positive person because of it. I think back on those words when I have an issue with one of my four kids, when faced with obstacles in marriage, at the gym and yes, even when I do those long “Chippers”. One rep at a time.

So defining CrossFit has become a bit of a challenge because it is so much more that doing Kettlebell Swings, Muscle-Ups, Pull-Ups or rowing until tomorrow. It’s much more than the physical aspect. The mind will quit long before the body will. I think the best by-product of CrossFit is the continual mental toughening. It’s empowering and yields great pride in oneself. I am proud to be a CrossFitter and an affiliate owner. I absolutely love watching my members latch on to a rock they once thought was out of reach then continue to climb. This truly is a great community and the sport of fitness has definitely arrived. Keep up the great work sharing and educating the world on what it is we do.

Post thoughts to comments.

Monday WOD, April 2, 2012

17 thoughts on “Monday WOD, April 2, 2012

  • April 1, 2012 at 7:33 pm

    I really dig the prescribed warm up/oly/and gymnast additions.
    The structure gives us a training camp atmosphere, not just a get fit and impress the other ladies at book club feel.

  • April 1, 2012 at 8:26 pm

    I really liked the article are the new additions to the WODgoing to be an evert day thing? I’m really liking it.

  • April 2, 2012 at 3:51 am

    Ryan did an outstanding job programming WODs this week!! I’ve seen them, and it’s going to be an awesome week! Yes, they all are structured like this! It takes a lot of time and effort to put that together – thanks Ryan! 🙂

  • April 2, 2012 at 6:41 am

    Great rooster class today. WOD was great start for a Monday. Love the new format on warmup, thx Ryan.
    Clean and Jerk 105lbs. Forgot to look on Wod I’m going to say maybe 9 something or 10 min. First rd unbroken.

  • April 2, 2012 at 7:36 am

    22:53 LeanFit.

    100 situps after WOD

  • April 2, 2012 at 8:39 am

    Like the looks of the new format.

    Watch this video only if you want to get fired up:


    Ryan- we need one of those tug of war circle things. About 2 1/2 minutes in, the dude is squatting 7 wheels on each side and it looks just like I do when I squat the bar.

  • April 2, 2012 at 9:06 am

    No offense R4, but I don’t want to be tugging on anything in a circle with you guys. I’m sure Lokey would be all over it, though.

  • April 2, 2012 at 10:33 am

    I am restraining myself from commenting. I am sure Tonto has something to add though.

    199 C&J
    7:25 WOD

  • April 2, 2012 at 10:49 am

    25:35 Lean Fit

    185 C&J

    side note – 2 Pood’s time is very suspect.

  • April 2, 2012 at 11:19 am

    Don’t hate.


  • April 2, 2012 at 5:25 pm

    Circle Jerks this close to Easter? Lokey, you should be ashamed of yourself.

    CF7 “Welcome to ThunderDome”

    Still wicked impressed with programming. MTXE

  • April 2, 2012 at 5:41 pm

    225 C&J PR
    235 PC PR
    Thanks to Lucas for great coaching.

    8:47 on the WOD, but this moron forgot to rest between each round right after Kelly said don’t forget the 1 minute rest before I started.

  • April 2, 2012 at 5:55 pm

    6:58 (last set of TTB brokenx4)
    Hollow rocks are a beat down.

    Great programming R1.

  • April 2, 2012 at 6:04 pm

    Back in the saddle, dOnt know my c&j pr so 245# felt good

    Then wod: 7:33

  • April 2, 2012 at 7:31 pm

    105 c&j – PR
    9:16 WOD

  • April 2, 2012 at 7:39 pm

    Just a thought I was bitching about how I need to practice that move. well when I think about it and its in the moment I do. how often am I thinking of muscle ups when Im beat down from a WOD so what I did after I got home tonight was to write down all of my faults on each movement not as a bad thing but as a portion of training . So when you think I need to work on a movement write down what you need to work on and do it .Good luck I’m chasing your times and weights.

  • April 2, 2012 at 8:11 pm

    CJ: 135

    WOD: 15:45

Comments are closed.