Wednesday 120411 Burpee Grace

Knowing how much you have increased your strength, mobility and endurance with CrossFit over the past X number of weeks, months, years… imagine your ability had you started a few weeks, months, or even years earlier?  And now what if you had even started as a kid?  Well since there is no use lingering over something we can’t change… there are a FEW things that we CAN do.  For one, we can keep at it.  We can keep holding our habits in attending classes, getting in mobility work, dialing in nutrition, getting sufficient rest and recovery, etc.  We can take a few days off here and there for an injury or scale back some WODs and simply work on technique, positioning or mobility.  We can address certain weaknesses and movement issues by targeting them directly- whether it is an achy achilles tendon or a less than full depth squat (questions about what to target?- ask!).  AND extremely important… keep coming back!  You know how it is when you let a couple days slip by… get back in here and work hard.  No regrets.

The Powell kids- training with CrossFit for over 2 years and going strong.

Wednesday’s WOD: 7, 9, 10am and again at 5pm.  Strength class at 6pm.  OnRamp class at 7pm.
Cleans- pulls from floor
15 minutes skill/power work
then
“Burpee Grace”
10 rounds for time of:
60/40kg Squat clean and press, 3 reps
3 Lateral jump burpees over barbell
Post scaling and time to chalkboard/journals