Tuesday 110412 WOD and important updates

Today marks the first day we'll be posting our WODs in advance. Expect the WODs to be posted the night before no later than 2200 - perhaps earlier once we get our programming rhythm down.

Most CrossFit affiliates work in this fashion. This will still keep us aligned to CrossFit's "constantly varied" methodology, yet it also provides you the opportunity to better prepare yourself mentally and physically for the day's WOD. Plus from a planning perspective, it'll give you a heads-up on what personal gear you may want to bring (running shoes, olympic lifting or flat sole shoes, jump rope). You're all Foundations graduates now. So you can all be treated like big boys and girls now.

WHAT THIS DOESN'T MEAN (yes, I used bold letters) is that you're allowed to cherry-pick your WODs. Just b/c you're Yongsan's greatest deadlifter ever means you can skip out on overhead squats. Or if you're a weak-ass gazelle, you can bag out on weighted pullups and muscle-up work.

THE ONLY WAY (yes bold letters again) you will ever get better at CrossFit is to attack your weaknesses - what we call "goats". What are yours?....Now don't go trying to tackle everything at once. Pick 1-2 goats and work on them until you're moderately competent at that skill. Then move on to another 1-2 and so forth. You'll find that you'll be continually revisiting these skills and striving to improve them each time.

Please keep track of your own progress via Beyond The Whiteboard, a personal logbook, or a workout blog. You'll perform specific exercises w/ more frequency now. So you'll want to know what your current Personal Records (loads, times) are each time you step into a WOD. This will give you a metric to shoot for in many of our WODs.

Have fun!
-KenCFY

Today's WOD is:

Deadlift
5-5-5

Then
Tabata Mash-Up
8 rounds of 20 secs work, 10 rest of each of the following:
Pushups
Situps
Squats