Thursday WOD, January 19, 2012
Posted on 18. Jan, 2012 by Amie.
Skill:
foot work on Jerk
Strength:
Work to a heavy Push Jerk
WOD:
3 rounds for time of:
20 Wallballs
5 Hang snatches (135 lb./95 lb.)
followed by 75 weighted sit ups (not timed)
Post push jerk loads, WOD time to comments.
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In CrossFit, a lack of flexibility can really hinder your performance. A dedicated program to stretching, foam rolling and mobility WODs will “change your life”, as Scott says! 
I came across two specific MWODs that were recently posted and relate to Olympic Lifting.
I challenge you to spend ten minutes doing one or two of these MWODs. Post your results to comments.
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Wednesday WOD, January 18, 2012
Posted on 17. Jan, 2012 by Amie.
WOD:
7 rounds for time of:
3 Deadlifts (245 lb./185 lb.)
5 Box jumps
7 Burpees
Post time to comments.
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I’ve been searching for new recipes to make and came across this gem last week:
Weekly Paleo Meal Plans (with recipes, FREE!), Multiply Delicious
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Don’t like peeling hard boiled eggs? Tim Farris, of the 4-Hour Body, has a technique that requires no peeling. It’s not as easy as it looks…..
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Tuesday WOD, January 17, 2012
Posted on 16. Jan, 2012 by Amie.
Strength:
Work to a heavy thruster
WOD:
3 rounds for time of:
40 Double unders
40 Sit ups
40 Kettlebell swings (53 lb./35 lb.)
Post thruster loads and WOD time to comments.
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MARK YOUR CALENDAR FOR MARCH 24th!
CrossFit Tours is coming to Fort Worth!
Schedule of events:
7am – 4pm: HQ Staff visits Dallas-Fort Worth affiliates during their open’s events
6:00pm: Billy Bob’s Texas
6:00 – 6:45pm: Cocktail hour
6:45 – 8:30pm: BBQ Dinner with Coach Glassman with Q & A
8:00pm: House band kicks off the action
10:30pm: Josh Turner takes the stage
Tickets are on sale now that include dinner, drinks, t-shirt and the show. CLICK HERE to register.
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Recent WOD pictures (thank you Andrea!)
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Monday WOD, January 16, 2012
Posted on 15. Jan, 2012 by Amie.
WOD:
Three rounds for time of:
5 rounds of “Cindy” (one round = 5 pull-ups, 10 push-ups, 15 squats)
400m Run
Post time to comments.
Saturday competition results:
Such a fun day!!
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A “Good” Miss
In lifting, there are misses, and then there are good misses. The good misses are the ones where you could have made the lift, but one slight fault cost you the lift. The trick is learning to recognize those good misses and learn from them.
This past Saturday, I had a bad miss and a good miss. On the back squat, I got to 215 lbs., which is a lift I have made before. My first lift was just bad…a little background: I didn’t play sports growing up (probably because my parents knew I’d end up getting hurt, haha), and I do not like to be the center of attention EVER. So, when it comes to competing, I still at times struggle with the “crowd” because it’s just not something I’m used to…
Fast forward to Saturday and my first lift at 215. Right before I moved the weight, Ryan and Curtis decided to stand on either side for a “spot”, which I don’t really like and tried to get them to move. And right before I lifted the weight, I turned around and saw a wall of people. It may have been a handful of people, but at the time, it might as well have been 100. I knew from the minute the bar came off the rack I wasn’t going to make the lift. I wasn’t ready, and more importantly, I didn’t like that everyone was watching. I was upset with myself after that lift because I knew (KNEW!) I could get the lift. It was flat just a bad lift.
Attempt 2, miss 2. When I had a chance to try again, I had 45 seconds before time was called. I racked the weight, felt it get in the right spot, was focused and ready to go. And then, I got stuck in the bottom. Fail no 2.
Time ran out, and my score was 205. In my mind, it didn’t matter that my good lift was 205; all I focused on was I failed 215 twice. My PR is 215, and I should have made the lift, but Saturday, it just wasn’t in the cards…..
I learned a lot from Saturday. The last miss was a good miss: I have things to work on, and I know what I can do to get where I want to be.
Oh, by the way…David Bedzhanyan had a good miss in the first video above. What did he do? He came back and made the lift (238 kg = 523 lbs.).
Then, he added weight. And, he made the lift. (240 kg = 528 lbs.)
Use your good misses to your advantage. Post thoughts to comments.
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Friday WOD, January 13, 2012
Posted on 12. Jan, 2012 by Amie.
WOD:
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2006. “JT” is the first HERO WOD CrossFit did, first posted July 5, 2006. Read through some of those initial comments, and you’ll see comments from men who served with JT.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Compare to July 27, 2011. Post time to comments.
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Cirque du Soleil training…..
Here’s what it looks like in the show….
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