Continual Improvement…11/21/13

Results.
Let’s be honest, that is really what you all are here for. Rare is the person, a nerd like myself, who walks into a CrossFit box with just a goal of wanting to learn a new skill or two. The 99% come and stay for one thing – they want to look, feel, and perform better. The big reason why CrossFit is so successful, beyond the community, is that it produces really really good results.
Those results come at a price though.
It takes work.
Hard work.
It also takes time. And lots of it.
What is the point of this? As your coaches at CFG, we are continually asking you to do more. Maybe you’ve heard us utter the following:
“Add 5 more pounds to the bar”
“Switch the green for the purple band”
“Keep the kettlebell moving”
We don’t say those things to be drill sergeants, we say them because we believe in your ability. Those advanced progressions should be worn as a badge of honor, as praise that you are improving.
So next time your coach tells you that you’re ready for the harder task, have pride in yourself.
Your hard work and time investment is paying off.
*****************************************************************************
A. Skill:
15min to find your heaviest weight for the following complex: 1 Snatch Pull + 1 Power Snatch + 1 OHS
 
B. MWOD:
“Bully” stretch aka shoulder internal rotation
 
C. WOD:
Run 800m
21 Thrusters (95/65)
Run 400m
21 Thrusters (95/65)
Run 800m
 
*Note: There is a cap.