James Locke stares down the rope for the last of thirteen rope climbs for time.
That last round... that last rep...
Stare at it all you want, but that shit is not going to get any easier!!! The weight don't get any lighter. The pull-ups don't get any easier. The runs don't get any shorter. The body will go farther than the mind thinks it can. GET ON IT!
There is strategy to completing a workout. I have been getting great results by pacing myself early in the workout. In the last few years I have seen plenty of awesome athletes shoot out the gate too quick and crumble at the end of a workout. Sometimes slower actually is faster.
Post your thoughts to comments.
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One World is hosting the Crossfit Level I and Level II
Trainer Certifications starting on Thursday, 1/15. Here is the modified
schedule:
1/15- 6:15p & 7:15p sessions only
1/16- 5:15 & 6:15 session only (Clean up party afterwards!)
1/17- Gym closed
1/18- Gym closed
If any of you would like to be test subjects for the Crossfit
Level II Trainer Certification, please be at One World from 9 am to 1
pm on 1/16/2009.
On Friday night after the 6:15 session, we will
prep the gym for the Crossfit Level I Certification that occurs on
Saturday and Sunday. Everyone is invited. Afterwards, we go out to
dinner. At dinner, we drink, eat, and get silly. Come join us!
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WOD 1/14/2009
75 overhead squats for time (M:95#/W:65#)
Since we only have six racks at One World, you will have to share a rack, or power snatch the weight. Scale as needed.
***************
Chong is now coaching the Wednesday afternoon sessions, so if you think you are going to get away with crappy technique in this workout, think again!
A big shout out to Chong, who is interning as a Crossfit HQ Trainer this weekend. I want to be the first to say it is well deserved, and I look forward to him potentially becoming a regular HQ trainer. We are blessed at One World to have a great bunch of trainers. They teach me new stuff on a daily basis.
***************
A video of 75 overhead squats for time... I would argue that the big guy needs to get a lot deeper.
Crossfit of Fremont
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January 13, 2009
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baby bump... psh. i saw her a few weeks ago and shes still tinier than me. grr! :)
Posted by: Mia | January 14, 2009 at 21:48
Eagle-eyes Chong is a fantastic trainer!! I'm proud of his accomplishments!
Hey, Mel!!! Baby bump showing by now?!!!
Posted by: maria | January 14, 2009 at 21:34
yesterdays wod .com PC and Dips
I started off good 1 min I was done w the first 15 PC then did all 30 dips then on second round of PC 12 finished fast THEN 24 DIPS!!! I got 10 in and from there my form was so bad I was doing like 1 every ten seconds w horible form so I said F@ck it and finished the wod w 30 PC and Press w 155, total so a total of 43 PC.
Posted by: Eric | January 14, 2009 at 18:20
Jack,
15 ft.
Posted by: Chris Stroud | January 14, 2009 at 14:59
Just discovered this website and love it! Great ideas and really motivating. Thanks!
PS
By the way, how long is the rope?
Posted by: Jack | January 14, 2009 at 10:20
Freddy I would say the big guy is getting past 90 but is not getting his hips open at the top because he is looking at the ground. On a side note tell Rex A. HAWG said he is a buster he knows who I am
Posted by: Steve (AKA HAWG) | January 14, 2009 at 08:42
.com Overhead squat 3-3-3-3-3
63/73/78/83/93(x2)
Posted by: stef | January 14, 2009 at 07:47
No 12 on weds...
Posted by: freddy c. | January 14, 2009 at 07:38
Is there a 12:00 class today?Anybody?
Posted by: Annie | January 14, 2009 at 07:11