Friday WOD – 120514

New Logo Design for our New Sweatshirts!

New Logo Design for our New Sweatshirts!

Why we Cheer Each Other on, shared from Journal MENU:
I know some of you hate the cheering, you hate it because maybe it means you were last in the WOD and are still counting off burpees, one slow rep at a time.

Maybe some of you hate staying around, because you have “better stuff to do”.

But seriously? That is what CrossFit is about. That is what makes it successful, that is what makes it better than walking into some Globo Gym and hiring a personal trainer.

So yeah, it pisses me off when I walk into a box, the workout is ending, someone is struggling to finish and people are just sitting around watching, or packing up to go, or worse… gone.

We see our fellow WODers 3-4 times a week, often more than our friends outside the box. We sweat with them, we bleed with them, we lay crumpled on the floor on Saturday morning with them.

They share in some of your greatest triumphs…

and they are still out there struggling through each rep.

So what the hell are you doing dis-interested, checking your facebook posts and inane work emails?

Put down your damn phone, get a little closer and step back into the game. You’re not done yet.

This person is part of your crew, your new family, and you know what, they could use your help.

This person who is experiencing the same awfulness you just went through is in the middle of that dark place.

Your encouragement helps them pick the weight back up.

Your attention focuses their energy.

Your yells drive them forward.

You should care about this person because they will care about you.

You should cheer for this person because they will cheer for you.

And you should be in the game until its over for everyone because that is how its done in our CrossFit community. Each and every one of us, newbie, veteran, competitor, deserves to be pushed by their neighbor.

The athletes who are last today won’t be last tomorrow, but that doesn’t mean they don’t need a little get up and go from that dark place.
We ALL need a little get up and go from that dark place.

The SouthCoast Snowdown. Saturday, January 31st, 9am
Teams of 4. Two women and two men. WCCFers who want to compete, we will have a discount code for you guys, so don’t register just yet! But be sure to spread the word to your CF friends! Also, we will be looking for judges and volunteers for this competition!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

2. 5 Rounds for time:
15 Burpees
15 Overhead Squats (95/65)
3 Rope Climbs, 15 ft

Performance
1. 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2. 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

3a. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.
3b. 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

4. Metcon
5 Rounds for time:
15 Burpees
15 Overhead Squats (95/65)
3 Rope Climbs, 15 ft

5a. 4XME UB C2B Pull-ups – rest 90 sec.
5b. 4X3 Power Snatch, AHAP – rest 90 sec.