WOD: 7-19-13

GS L1: 12 min AMRAP of:

8 Deadhang Pull Ups
8 Ring Push Ups
30 second Handstand Hold

GS L2: 12 min AMRAP of:

12 Kipping Chest to Bar Pull Ups (failure to complete = go to L1)
5 Archer Push Ups
5 10 second HSPU Negative with 6 inch deficit

WOD L1: 4 rounds for total time:

25 Kick Outs
10 Front Squats (115/75)

WOD L2: 4 rounds for total time:

10 Toes to Bar
15 Double KB Front Squats (24/16)

If not enough KB for L2 : 12 reps at 135/95


Please note that…

Your gains are our victories and your success is our number one goal.  With that said, the combination of lifting heavy (which we will do very soon) and working out hard (the way you all do every day) makes for a very tough combination to sustain.  Whether or not you are aware, most of you CrossFit on a level that is not just to workout.  Our wonderful community is full of people who obsess over WODIFY and will push right to the last second.  They come in with a friend and compete day in and day out because they want to achieve and push their limits.  In order to continue doing this for the rest of your many days, there have to be periods of rest and recovery and periods of intensity.  Think of red lining a a sweet new car every time you drive it, eventually something is going to break down.  In reality, that sweet new car is you (how old are you?), and something breaking down means you get hurt.  If you haven’t had the pleasure of struggling to pick up your 8 lb. dog because you threw your back out squatting too heavy like a dummy, take my word for it, it’s way shittier than it sounds.

Right now we are taking the time to ensure that you core and joints and stabilization is through the roof so that  you can support your trunk while under the five months of strength work we will be doing in the near future.  Stay tuned after the weekend for more things that need to be considered before big weights should be pushed.

Happy Friday,



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