Wednesday WOD – 111313



Training CrossFit vs. The Sport of CrossFit
I want EACH and EVERY one of you to read this. Whether you are someone who is already stressed that there will be Toes to Bar in the Open this year or someone who is now thinking, “What the hell is the Open?” This article, from THE MAN, Chris Spealler, helps put in perspective what role CrossFit plays in your fitness, and as a result, your LIFE.


“I think my friend Pat Sherwood says it perfectly. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.

If you’ve chosen to seriously choose CrossFit as a sport at an elite level, buckle up. It’s quite the ride.”

Take his advice from the article. Write down your goals. Let’s all do this as a gym. Take the next week to come up with 3 month, 6 month, and 1 year goals.
-Try to choose 3 goals for each time period.
-List 3 reasons WHY you have this goal.
-List 3 WAYS you will help reach this goal.
-Make your goals REALISTIC.

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“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.