CFWU
3x10
Little Runny Angie
Run 400m
50 Squats
Run 400m
50 Push ups
Run 400m
50 Sit ups
Run 400m
50 Pull ups
Doc Baker - 15:52 (as Rx'd)
Trigg - 14:45
Jae - 15:57
Birdsong - 16:02
Kyeong - 17:55
Ryan - 19:09
CrazyHusband - 19:40
LT Tomsik - 20:35
Renee - 20:37
Randolph - 22:50
Henry - 23:00
CPT Tomsik - 23:55
Phil - 17:20 (ANGIE)
100 pull ups
100 push ups
100 sit ups
100 squats
Warming up with some pull ups, Samson stretch and push ups...
Did I mention we warm up everyday with lots of pull ups...???
Sit ups and back extensions are also part of the warm up... Our warm up is probably harder than your workout...
Randolph perfecting his form on the squats during the warm up. Getting through this movement with a full range of motion will increase flexibility throughout the hips and hamstrings which translates to improved athletic performance. It also ensures that you will be able to use the bathroom yourself to a ripe old age.
Jae perfecting his form on the "CrossFit" push up. Notice his head is turned so he can go all the way to the ground and let his hips, chest and cheek touch the ground at the same time at the bottom of a full-range of motion push up. Strong work Jae!!!
Doc Baker showing off that full range of motion on his sit ups. Shortening your reps may make it easier or faster, but you are only cheating yourself when you do half-reps of any exercise. Nice job Doc!!!
If CrossFit teaches you anything, it's how to do work or complete an exercise while under "metabolic distress". Push ups are not hard until you try and do 50 in a row right after sprinting 400 meters. And running fast is not difficult until you try to sprint 400 meters right after 50 air squats.
Learning to push through those tough spots when your mind is begging you to stop and take a break will make you mentally stronger.
Can your workout say the same thing?
Birdsong working the strict pull ups with proper chin-over-the-bar technique...
Kyeong pulling for all she's worth at the end of a very tough workout...
Everyone trying to get through all 50 of those @#$%^&* pull ups...
Kyeong showing off her new CrossFit tshirt...
Some ripped up hands due to massive amounts of pull ups. Ripped calluses have become a CrossFitters "badge of honor". Taking care of your hands and keeping your calluses trimmed is as important as taking care of your feet for runners...
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