I saw some incredible weight being moved this week. Although some of you would rather have done more so-called "cardio" workouts, everyone did a sick job of giving their all. You don't always need to do the trademarked workouts that CrossFit is associated with. All CrossFit represents is doing applicable movements with long lines of action (think thrusters) with crazy intensity (fast or heavy) over broad time (one second burst or 20 minutes) and mixed modal domains (running, jumping, squatting, pressing, pulling, etc). This includes getting as strong as you possibly can. Sometimes you got to forget about doing workouts with light loads that last long. You'll get crazier results with workouts that utilize heavier loads, whether that means just lifting heavy or mixing it with other movements. What good is it to have great aerobic and/or mental capacity without the ability to put even light to moderate loads over your head. Being metabolically conditioned is useless in the situation where an individual may be able to climb 3, 5, or even 10 flights of stairs but once it becomes a situation where you are helping a friend move furniture up even one flight you now become more of a detriment and the so-called "cardio" you have spent countless hours trying to sharpen is of no help. What I am trying to say is you need both ends of the spectrum. We can always improve cardio-respiratory endurance in a flash but with strength you need dedicated work and that is why I felt we needed these three day in a row. You will not see the results right away but soon, very soon this newfound strength will rear it's monstrous head.

I am excited by the turn-out we had these past three days and encouraged by everyone's improvement. I honestly believe that we have some of the best CrossFit athletes in the country working out right here in this gym. There may be some faster and stronger individuals but as a whole I would put you guys up against anyone. Get some rest tonight and be ready for a crazy Friday.


Friday's hours have been changed and are as follows:
4:00pm
5:00pm
6:00pm


WOD
Rest Day!

If you have gotten in all three day this week so far, take the day off and spend it with family and friends or go and learn and play a new sport. Let the body heal as that is the most important aspect of improving. As I have said before, you don't get better in the weight room you get better by resting and allowing the body to adapt to the damage you just inflicted upon it.