This selfish attitude looks at the accomplishment of others as a fault in themselves.  ”That person got a raise before I did.”  ”So and so ruined the curve on the physics test.”  ”Mrs. Smith has a heavier deadlift than me and she started AFTER I did!?!”  When looking at the accomplishment of others they see nothing more than their own failures.  How could one be selfish enough to detract from someone’s success as a reason for pity?

An elite attitude is one who can feel good for someone else succeeding.  I believe we must first be able to celebrate the success of others, only then can we honestly celebrate our own success.  Elite is the person who sees someone successful and says “I can do that”.

The mom who wakes up before dawn bettering herself to be strong for her family is elite.  The man who battles a lifetime of negativity to finally get himself healthy is elite.  The 60 yr old who was “never an athlete” who develops a jump-rope skill and can jump on a 12 inch box is f-ing Elite.

They saw someone’s success and said, “Me, too”.

Elite is you.

Strength/Skill: 1 rep max Clean and Jerk

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell Swing

Pushup

Squat

Congrats to Heather who had the greatest Day 1-Day 12 On Ramp improvement yet! 21:00 down to 7:56! See other results in today's comments.

Don’t forget RED SHIRT Friday is TODAY!

Strength/Skill Work:  Box Jumps 3-3-3-3-3-3-3  Work to add height each set for as many as you are comfortable.

WOD

21-15-9

Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs)

Burpees

Immediately followed by 30 pull-ups

For time.

(Pull-ups are done AFTER the round of 9 deadlifts and 9 burpees.)

Version of this WOD last completed 100109.

Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!”

Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes?

WOD

7 Rounds of:

15 Sumo deadlift high-pulls (95/65lbs)

12 Jumping lunges (6 per leg)

9 Knees-to-elbows

For time.

Shanna with 145lbs clean & jerk for 7th in that event and 2nd place overall at the NC/SC Sectional this past weekend.

Strength/Skill Work: Hang Squat Clean

WOD

200m run

10 shoulder press @ 65% 1RM not to exceed 95/65

200m run

20 push-press

200m run

30 push-jerks

200m run

For time.

Last completed on 090106.

Katie pulling her way toward a 5th place finish in the first two events and earning a regional qualifying spot at this past weekend's NC/SC sectional!

Strength/Skill Work: Push Jerk

WOD

In 3 minutes complete the following:

400m run

Immediately followed by max rep clean and jerks

1 minute rest.

Repeat for 3 total rounds.

For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.

WOD

21-18-15-12-9-6-3

3-6-9-12-15-18-21

Kettlebell swings

Box Jumps

For Time

(To clarify, top row of numbers refers to KBS, bottom list to box jumps.  Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

Sarah Dunsmore judging Corey's Kettlebell snatches at the NC/SC sectional.

Rest Day

See complete results from this weekend’s NC/SC CrossFit Sectionals here.

Strength/Skill Work   Sprint drills warm-up and mobility work (as we do in class) followed by the following:

400m run for time

400m run for time turning around every 25 meters

300m run for time

300m run for time turning around every 25 meters

200m run for time

200m run for time turning around every 25 meters

100m run for time

100m run for time turning around every 25 meters

(No sandbags required!)

WOD

Tabata squats

Tabata is the 4 minute interval consisting of:

Perform as many squats as possible for 20 seconds

rest 10 seconds

Repeat for 8 total round. 

Post your run times, total squats and lowest round of squats.

Find a track, stop watch and have fun!

Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10

WOD

3 Rounds of:

10 Deadlifts

50 Double unders (Sub 150 single unders IF you are unable to do double unders)

For time.

Use 80% of your DL 5RM not to exceed 275/185lbs.

Reminder: TODAY is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!

Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals.   We have added a 4:30pm class for today.  Contact Shanna if you would like to attend.  There will also be a DIY WOD posted for Saturday.