Workout of the Day, Word of the Day

Thursday, July 19, 2012

Everyone should have received a survey via email, the answers of which are intended to be anonymous.  If you have not received it, please email us.  We look forward to hearing your thoughts to make our box better!!!

15 minutes on Gymnastics Warm up
5 Handstand Push ups or Handstand Push ups, partial ROM ok
5 Strict Pull ups or L-Pull ups
10 Second Ring support or L-Sit
10 Back Extensions

Choose one girl and practice movements:

21-15-9 reps
Squat Clean, 135/95
Ring dips

21-15-9 reps
Thrusters 95/65
Pull ups

30 Snatches, 135/95

30 Clean and jerks, 135/95

21-15-9 reps
Deadlift 225/155
Handstand Push ups

150 Wall Ball shots

Cool down:
Row 500 meters
2 Stretches, athletes choice


Lunging Apocalypse.

Years ago, any one of these WODs were expected to and did, crush any athlete who went for it with full gusto.  Now they are done multiple times a day, with record breaking times, and only shows how far human potential can go.  Choose carefully.


I have noticed that anyone who CrossFit’s for a considerable amount of time is or becomes wildly successful and happy and peaceful outside of the gym.  In one of his earlier articles, CrossFit CEO and co-founder Greg Glassman said, and I’m paraphrasing, that most people view those who workout out and train hard as meatheads and unintelligent, whereas the opposite is true.  Exercise is deliberate and intentional self-actualization.  Exercise is smart, and makes you smarter.  I’ve had the honor and pleasure to spend one on one time with most members of the gym, and I consider many of you good friends.  I also love learning new words.  So today, in addition to choosing your Workout of the Day, I’m going to ask you for a Word of the day complete with pronunciation or definition or sentence, etc.  It can be anything from simple to complex to old school to rarely used.  Examples:

Capricious (ka-PRIshas) – given to sudden or unaccountable changes of mood or behaviour. 

Thrice , adverb, 1.  Three times  2.  Extremely, very  “I was thrice blessed”

Meh” is an interjection, often used as an expression of indifference or boredom. It can also be used as a verb, (rendering something uninteresting or boring) and an adjective, meaning mediocre, boring, or apathetic.

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