Saturday 09/12/09

The beauty of CF is it's constantly varied and always unknown. You have short high-intensity workouts, medium duration workouts and you have long marathon workouts. Both of these workouts will test your intensity, will and guts! This is not a selective workout. If it is not raining, we will be doing "Half Murph". If it is raining, then the wod is "Trevor". Which ever workout we do, there's a reason for it. Right after this workout, you will all have a week off for rest. We will start back up again on Monday the 21st. Even if your body doesn't feel like it needs rest ... it does! Take this week off "guilt-free" ... CF is HIGHLY intense and therefore breaks your body down more than the usual gym workouts.

"The repercussions of not finishing a CrossFit workout is your own personal shame!"

Today's WOD: "Half Murph"
1 RFT:
Run 800 Meters
50 x Push Ups
100 x Sit Ups
150 x Squats
Run 800 Meters

This wod will be done in order, no partitioning of exercises. Keith-you will be doing the full "Murph" (double everything) with me on Saturday if it's not raining. Just so you know, the full "Murph" is only 1 of 2 workouts I've every puked on and it took me nearly 50 minutes to complete. Get your mind right and finish the workout ... no matter what ... if it takes you an hour ... so be it!

Today's WOD: "Trevor" Teams of Two
1 RFT:
150 x Push Ups
200 x Sprawls
250 x Sit Ups
300 x Squats

One teammember will work at a time and you must finish the exercises in this order. Once your team completes the Push Ups, you all move on to the Sprawls. You do not have to split the reps in half, if one teammate does 100 push ups and the other does 50 ... so be it. Play to each teammates strengths and weaknesses ... use some strategy.

If you do not have a teammember available, you will be doing this wod at half of the reps. Same format, finish all push ups then move on to the sprawls, so on so forth.

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