8-1-2012 WOD

CrossFit

Strength

Push Press
5-3-1-1-1

Metcon

“Myrla”
Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups

This is Myrla’s last day at CF Medford before she leaves the states.  Myrla’s a tough chica!  She has done more Spartan races than anybody we have ever met.  She likes the long WODs.  You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun!  If you get to see Myrla, wish her well in her future.  If you haven’t met Myrla yet then grind though her WOD.

4/12/2012 WOD

Great Job with Fran yesterday!  You guys all showed up and got your benchmark in.  Now, when we hit it again a few months you can see how far you have come in a short period of time.  Keep track of your results, your bands, your weight you used and how you felt throughout the WOD so you know how to improve the next time you do it.

One thing we noticed was a lack of encouragement.  Not that it wasn’t there, there just wasn’t enough of it.  Everyone knows how it feels to grind through a workout.  Negative thoughts creep in your head and its between you and them.  Sometimes they win and sometimes you can overcome them.  When your fellow teammates are there to support you by saying “get one more rep” or “don’t put that bar down” it helps, tremendously.  If, for whatever reason, we have to run two heats and you’re in the first one, don’t leave.  There is still another heat left to go that needs eyes on them and encouragement to keep going or go harder.  We are a team and teammates cheer each other on when they’re tired and pick each other up when they fail.  Be vocal, yell if the music is loud, if you see someone resting too long when you know they can get back on the bar sooner, let them know.  They will thank you for it later.  Let’s make a concious effort to support each other when you see someone tired as shit.  Hell, we know we could use the extra push…

Strength:

Power Snatch

2-2-2-2

WOD:

15-12-9-6-3

Power Snatch

Burpee