WOD 10/9/09

Brian WODs

Today’s WOD:

Squat Cleans


Sled Drags

Those of you at last Saturday’s WOD know the sled drags take some serious work. Enjoy.

CrossFit is a performance based program. We are in the business of making stronger faster humans. I saw this motto over at CrossFit Next Level Performance and I wanted to share it with everyone: You can have results or excuses. NOT BOTH!

This can have a lot of meanings, but let’s talk about things that prevent you from performing better and getting faster or stronger (read: results). First and foremost, you have to come to the gym! We want to see each and every one of you out at the space every single day. You shouldn’t be cherry picking your workouts. If you think a workout looks terrible or you don’t want to do it, then all the more reason that you need to come out and specifically do that workout! CrossFit is supposed to prepare you for anything. How can we prepare you if we aren’t working on your weaknesses?

Secondly, tying this in with intensity, at the end of a workout there should be no excuses about your performance. If you busted your ass getting those reps done, you earned the time that is on the board. No shame in that. When we go for a max effort, I shouldn’t hear, “I could have lifted more”. There’s no such thing as “could have”. Our training is empirical; think Yoda, “Do or do not”. No excuses, only results.

Take care of your business every day and come back ready for more.