Thursday WOD – 121913



Commitment Breeds Results
I shared this blog post from Jon Gilson on our Facebook page today. A LOT of you have fallen off the wagon this holiday season.  Many of you are not making it to the gym enough, if at all.  We want to see all of you in the gym as often as possible!

“Contrary to the popular ideal, working out three days a week is a crappy path to fitness. While a tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, it will not enhance recovery ability, metabolic capacity, and power output beyond set levels.”

Now I know what you’re going to say, “I am coming as much as POSSIBLE, I just don’t have TIME to come more often!” This is not acceptable.  Half the battle is starting, and you’ve all already done that.  Now just COMMIT to coming consistently.  I guarantee you will have the results you’ve heard about or dreamed about if you come 5 days a week.  You are a part of the greatest fitness community on earth; a worldwide community of CrossFitters who are committed to optimizing human performance.  Get here and put in 100%!

Here are some tips to help you make a commitment to yourself and your fitness:

  1. Make a Schedule – plan out your gym schedule for the week.  If you know you are busy Tuesday night, plan to get up Tuesday morning to get your WOD done.
  2. Don’t Miss Monday – Getting here at the start of the week kicks the week off on the right foot and sets you up for success the rest of the week.
  3. Get a Partner – Make a deal with someone else from the gym; someone who will help hold you accountable when you try and skip.
  4. Make the WOD Your Own – Don’t stress over “Rxing” the WOD or doing it as written.  Not everyone is at the capacity yet to do 5 WODs a week as written on the whiteboard or you might have an injury preventing you from certain movements.  Don’t skip because of this.  Come in, work with your coaches to modify the workout as necessary so that you can still give 100% to your workout.

If you’ve fallen off the wagon, get up, dust yourself off, and get back in the gym.  The barbell is waiting for you.

(We are constantly re-assessing our class schedule.  Are there class times that we do not offer that would make it possible for you to get here 5 days a week? Let us know!)

January Bring a Friend Days and On-Ramp!
Have a friend or family member interested in CrossFit or someone you want to convince to give it a try? We are going to have two Bring a Friend Saturdays in January! January 11th and January 25th! After they see how awesome CrossFit is and how amazing the WCCF community is, they can join our On-Ramp Program!

The January On-Ramp program will start on Monday, January 6th and run for 4 weeks, 3 days per week. We are currently offering our On-Ramp Program at a Special discounted price of $100!


“Emo Tabata Diane”
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight up to 315/225 lbs.
*The whole workout will take 8 minutes.
Post total reps and loads used.