WOD 03/24/11

Brian WODs

crossfit, fitness, gym, richmond, girls, barbell carry
Today’s WOD:

Back Squat
3×3 @ 85%

then

15-10-5
Ring Dips
Pendlay Rows (115#/65#)
Knees to Elbows

Advanced WOD:

CrossFit Open 2011 WOD 1 (Take 2)

AMRAP 10:
30 Double Unders
15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

It’s the way you walk, the way you talk, and the way you think. It’s your swag. In this life and at this gym, attitude is everything. We know that there are movements out there that you hate doing, heck, we feel the same way about certain things. But every time you come in and whine about a movement or rep scheme the negativity negatively affects your workout. I think that was an appropriate use of a double negative. Instead of thinking “I hate that” when you see something you don’t like, think “time to get better.” Instead of thinking “shucks, that sure is heavy,” think “move it again!” It’s simple, powerful and effective.