Constantly Varied

Friday, October 11, 2013


30 Jumping Jacks
20 Alternating Jumping Lunges
15 Squats
10 Push ups

Classic Strength:

EMOTM for 10 min: 

Even: 3 HBBS
Odd: 1 Front Squat, 
*Heaviest as possible

Notes:  Try and keep the same weight for the Front Squat that was used for the previous back squat. 

Advanced Strength:

1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.


10 min AMRAP

15 Thrusters (45#)
10 Box Jumps (24/20)
5 Burpees 


500m Row 

Notes:  There will be two scores for this WOD. Completed round and reps for the AMRAP and 500m row time.

Cool Down:

2×30 Side Plank holds, each side
Olympic Wall Squat, 2 mins
Foam Roll Calves, 2 mins each leg

Radka; the happiest kettlebell-er theres ever been…She’s Rad

What does constantly varied really mean, anyway?  It’s funny, when you think of CrossFit you only really think about the workouts being “constantly varied” but in fact, everything should be.  It is my personal belief that you should try different things in life and experience everything.  I am on this journey.  When I try new things it teaches me things about myself I didn’t know, I develop skills I didn’t know I had, and I grow.

Many of us get into a routine and find great comfort in knowing how daily events will unfold throughout the day because we have experienced them before.  We wake up at the same time everyday, eat the same breakfast everyday, drive the same route to work everyday, complete the same tasks at work everyday, drive home at the same time everyday, WOD at the same time everyday, watch the same shows every evening, and then go to bed the same time every night.

I hope I didn’t just depress you.

 I believe the “constantly varied” should apply to everything in our life or at least the things in our life that we can control.  Let’s shake it up a little bit.  Let’s wake up earlier than we’re use to and hit up a 5:30/6:00am class and see how our body feels functionally moving at a high intensity at the crack of dawn.  Better yet, sleep in a little bit and wait to WOD after work and see how our body functions after a long day at work with our belly’s full.  

What about doing something totally different?  We have the benefit of having specialty classes that every member has access to.  How about, instead of going to regular group class on a Tuesday you go to Track Night with Track-Master Frank?  Y’all ever been to Venice Barbell Club with #TheJamesMcCoy?? If you haven’t, you’re missing out.  It’s a great group of ladies and gents and I guarantee you’ll get strong and clean up some technique issues.  Are you feeling a little tight lately?

 Well then why the hell haven’t you gone to Kristina’s Yoga class?  Move your “Asana” and get on the mat!  And don’t forget about the Beach WOD every Saturday.  I mean, it’s on the beach.

Point being, “constantly varied” should be practiced in every phase of your life.  I promise if you get out of that comfort zone called “routine” the benefits you will reap will make you an all around fit, athletic, dominant, healthy human.  I challenge all of you to pick one class you have been avoiding and just grow a pair and attend that class.

 Experience something new and continue moving forward.   

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