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The morning classes brewed their own WODs out of the cauldron. The "Wicked WOD" was: Complete 3 rounds of 25 Wicked Wall Balls, 35 Goblin Squats, 20 Hang Power Cleans. Double Unders until Team Members complete their station/reps. No team member progressed to the next exercise until all team members were done. Loads prescribed accordingly.
Happy Halloween from Fran and Helen and the rest of CF Ocean City!
From Success Magazine: "More damage is created by worrying than the actual manifestation of whatever it is you’re worried about. This is because more than 90 percent of all worries never come to pass. " Click HERE to read more.
As you look around the gym at the other CrossFitters, think about those who continue to improve their performance. What is it that makes them so successful at CrossFit? Sure, they might eat well, or come to classes more often, or have a more athletic background, but that's not all there is to the equation. The most important trait you possess that will turn you into a success is your philosophy on life, work, family, fun, and health and fitness. The manifestation of your philosophy is your attitude. Adjust your philosophy and your attitude changes as well. Others begin to thrive on your attitude and share your attitude. As long as that attitude is positive, it will inspire and motivate the entire group. A poor attitude, including whining and complaining, merely brings the group down.
Next time you're in class, think about how your attitude affects the others around you. Strive to inspire! Almost everyone does, which is why CrossFitting works so well with groups!
Linda contemplates another box jump, while Lorie uses a kettlebell for sumo deadlift high pulls. Fight Gone Bad is a fantastic group workout!
Carolie travelled to Wilmington, NC, last week. She didn't let travel get in the way of her CrossFit workouts. Carolie and her daughter trained with the good folks at CrossFit Coastal. Check out her pics and their blog HERE.
Carolie taking the load overhead while Lynne coaches and Michelle looks on.
We recently began adding small benchmarks at the front and back ends of our WODs, referring to them as "buy in" and "cash out". Monday's buy in was to do as many double unders in 5 minutes as you can do. The WOD following this buy in was 5 sets of 5 back squats. The cash out at the end was a 500m row for time. Nothing like doing a 500m row after going heavy on back squats! Definitely a "cash out"!
10 a.m. crowd rowing hard and fast.
Coach Mark Rippetoe is probably the best powerlifting coach around. His contributions to the CrossFit community have been exceptional. This CrossFit Journal article from November 2006 on the deadlift set up, entitled, "A New, Rather Long Analysis of the Deadlift" should be required reading by all CrossFitters and those serious about understanding the mechanics behind proper deadlift form. Click HERE to read.
Ann coaches Kate on the proper deadlift set up.
Not only is it easy to do, it's easy not to do. That's right, getting your kids involved in another activity is easy to do and easy not to do. But getting them involved in CrossFit would probably be the greatest gift you could possibly give your kids. Read this article to learn more about what a CrossFit Kids program can do for your kids. Click HERE.
Then give us a call!
I don't think Sheila and Pam realized they had Skeleton Man in the background when this pic was taken after they finished working out. I think he needs to up his Zone block prescription!
