Wednesday 100825

Date:

Share:

Five rounds of 1:00 minute of work, 1:00 minute of rest:

You must complete 30 kettlebell swings (24kg/16kg) each round

Tally reps under 30 for each round together and row that sum in calories in 1:00.  If you do not complete the number of calories assigned, you must run one mile for time.

Post total missed reps and penalty assignment to comments.

IMG_1136
Favorite pic of all time – it took a huge effort from all these people to make an event special.

There's an analogy used by CrossFit to describe the balance between form and intensity.  It involves three sharpshooters and three targets.  The first sharpshooter shoots his weapon incredibly fast, enough to wow even the best sharpshooters.  Unfortunately, his speed is his own worst enemy, as he rarely hits the target.  The second sharpshooter is remarkably accurate.  Out of 10 shots, all were bull's-eye except for one.  But, although his technique and accuracy are unbelievable, he shoots far too slow. The third shooter shoots well and at a good pace.  He hits a few bull-eye's, has the majority of the shots hit near the center of the target, but a few are off target.  He shoots quickly and accurately.

Which sharpshooter are you?  We hope that you are most similar to the third sharpshooter.  We'd like to see every athlete practice form for a given movement until that movement becomes second nature.  At that point push the intensity until form is sacrificed and stay just below this threshold.  We want you to push your intensity to a point where you are able to hold 9 out of 10 reps with solid form.  If you push to hard, range of motion and mechanics are sacrificed too often and the workout becomes less effective.  Hold back too much and your form may be perfect, but the workout lacks all intensity. 

Find the balance between form and intensity. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Previous article
Next article