Strength/Skill Work Single support power cleans (SS deadlifts if you have never done them): Find your 5,3, or 1 rep max depending on what you last completed. Do not move up in weight until you can perform the desired number of reps without touching the unsupported leg on the ground.
WOD
21-15-9
cleans (full squat)
ring dips
For time.
Reminder that Monday, Wednesday and Friday mornings class times are 6am, 7am, 8am, 8:40am and 9:20am. Refer to our schedule for all other days and times.
Thanks!
Wow, I know I must be cranky about not being able to workout because I did not even check to see what the WOD was yesterday or today, even though I was at CFA both days, haha.
I went to Chapel Hill for Labor Day weekend, and I met up with Sarah Dunsmore from CF Durham. We had an awesome conversation for almost 3 hours, and it really helped me clarify a lot of things that I have been working on for the last several months. What Matt said yesterday in the comments about pushing yourself to the limit every time is true. And, I know he agrees with me that this is as much mental as it is physical. This was a big piece of my conversation with Sarah…CrossFit is a huge mental challenge for me. And, everything I gain from CrossFit, both mentally and physically, trickles down into the rest of my life.
I have been struggling with the fact that everyone SEES the physical changes I have attained from CrossFit, and many non-CrossFit friends of mine think that is WHY I CrossFit. Look, I’m not going to say that looking good naked is a bad thing…I mean, I do try to enforce the rule that guys can only do ring dips shirtless (and yes, this photo of Chad from today is like my favorite CFA photo of all time, LOL), and I have been know to take a few *ahem* photos of myself to post on the internet. But, that is such a small piece of things. Certainly, being a faster, stronger, healthier person is HUGE. But, as I was driving home on Monday, I realized that I was happier at that moment than I had been in 10 months. 10 months. That’s a long time. CrossFit has put me in a better place mentally than I ever could have imagined when I walked through the door on June 3, and I am eternally grateful for that. So, if me looking good naked is what drags everyone else through the door…so be it. Because it is almost impossible for me to explain the mental benefit of pushing yourself to the limit every time to someone who doesn’t CrossFit. That is just something you have to experience for yourself, and you have to come through that door first in order to do that.
And, I can’t really say that I would be where I am right now if it weren’t for the CrossFit community. There is no way I would make the same physical or mental improvements if I was working out in isolation. The community we have a CFA is incredible, and surrounding myself with all of you as much as possible is what makes my life great. It’s great to chill and have a beer with you, it’s nice to have someone to cry to when my roof leaks or my basement floods, but it’s just as important to have people who will kick me in the ass and tell me to stop acting immature. So, thanks guys.
I *heart* CrossFit and all of you.
Thanks for sharing. Its that feeling and excitement we all have that we try to share with others that have no idea what it is all about… until they dive in and experience it. Pretty cool stuff.That and seeing people naked of course.
Very cool.
Corey 8:12 135lbs
Eliz Hake 17:30 55lbs band ring dips
M3 11:54 115lbs Grn band ring dips
Phoebe 55lbs
Betsy 88lbs
Heather 58lbs
Katie 10:20 65lbs
Chad 8:52 135lbs
Jissel 10:21
Tom 9:11
Rachel 9:33
Rustan 10:01 88lbs
Wendy 9:58
Ali 9:17 28lbs
Emily 9:43
Elizard 9:03
Kimberly 10:25 35lbs
Tony 9:40 35lbs
KK 1:46 55lbs
Shanna 16:22 98lbs
Daniel Stewart 18:01 103lbs
so mad i missed this wod! damn back!!!!
My correct time was 10:46, not 1:46! My arms are still feeling the effects of the unassisted bar dips. It took me three trys to get the 15th dip and 9th dip but I used to not even be able do one.