Five rounds for reps of:
1 min Wall ball shots, 20/14/10
1 min 15 foot rope climb/rope rows
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Bring your long socks!
Super strong pull Brenda!
Comments: What is the best piece of CrossFit advice that you have ever received and would like to share with someone else?
February 25th, 2010 at 9:23 am
“You can always do one more.” 6 words that simplifies work ethic.
February 25th, 2010 at 10:32 am
There are so many gold nuggets that have helped me along the way. “The magic is in the movements.”
One that sticks out in my mind came from Jake through Rippetoe’s barbell cert: The low-bar back squat. I’d been squatting for years, but had never heard of varying the location of the bar. It immediately allows for increased recruitment of hamstrings and glutes, resulting in increased load and thus, strength. It can be a bit uncomfortable at first on inflexible shoulders, but if you’re still squatting with the bar high on your traps, experiment with the low-bar position in the upcoming speed work.
February 25th, 2010 at 11:21 am
I like coach B’s “paralysis by analysis” – overthinking can sometimes ruin us – just get in there, in your zone.. and do it. What I have learned from this and from Krav is to take feedback from as many different coaches as you can. Sometimes one coach may explain things differently than another or may see a movement you are making differently than another coach. Sometimes just that one thing they say will finally help you to “get it.” And ALWAYS ask questions. There are no dumb questions.
February 25th, 2010 at 1:20 pm
I think a good piece of advice I got was from when I visited Crossfit Brooklyn. We were working on the Crossfit Total and he told me that heavy lifts aren’t meant to be fast. I think we get conditioned to doing things fast in met cons and we don’t realize that we have to fight for those heavy lifts. It’s a slow process and the weight is not meant to just pop up and that’s okay. I think that definitely helped me to fight for my lift and not give up when it doesn’t come off the floor right away.
February 25th, 2010 at 1:36 pm
No doubt Jen, way to win the battle on that deadlift.
February 25th, 2010 at 2:29 pm
Rest days are just as important as work days. The best advice I ever got has been told to me by many awesome Crossfiters. “Listen to your body.”
Also every once in a while it’s good to blow off whatever the programming is and just do a WOD you like.
If you’re feeling weak and constantly dragging during a WOD up your fat intake and if that doesn’t work cut the wods down to sub 10:00.
All I can think of now. But thats the best thing about being surrounded by experienced Crossfiters, they all have learned quite a bit over the years and will save your ass with knowledge.
February 25th, 2010 at 7:09 pm
Best crossfit advice? Check your Ego at the door
February 25th, 2010 at 8:49 pm
You nailed it Austin!
February 25th, 2010 at 11:05 pm
Going along with that….it is the accomplishments you make personally which matter the most. Focus on yourself and your goals. Others can be a great motivators in helping you strive to be better, faster or stronger.