WOD 7/29/10

Posted on by

AMRAP in 15 Minutes:

10 Burpees (adv. over ab mat)

10 Box Jumps

10 Toes 2 Bar

100m Farmers Walk


Maximus Ladies

53 Ways to Build Muscle, Gain Strength & Be Awesome

50.    Train outside from time to time. Bring a bunch of stuff outside and get after it. Or just go to the park and do a bunch of bodyweight stuff on the monkey bars. But do something.  Why do you think we have open bay doors in our gym?

51.    Meditate.  I’m not a big namaste kind of a guy, but it helps to have something that reenergizes you and allows you to refocus daily.  Even if you are really busy, at least take 20-30 minutes for yourself EVERY DAY.  Other wise you will be bitter and pissed off that everyone around you is draining the life out of you.

52.   Find a good coach and learn how to lift. Youtube will only help so much.  You need someone with a trained eye and experience under the bar.  There is NO substitute, if people tell you otherwise they are liars!

53.   Have a plan. How are you going to get to where you want to be?  If you are guessing how much weight you are going to lift, you are wrong.  You should have an idea before you even load up the bar.  If your training lacks direction take your aspirations, break them down into tangible goals, and formulate a realistic date to accomplish these.  It helps to set short term goals, every month or every 2 weeks, between longer ones like 3 months or longer.

- Freeman

Beyond The Whiteboard - Track Your Progress

9 thoughts on “WOD 7/29/10”

  5. Freeman is the BEST!!! If anyone wants to get stronger and improve their WOD performance I HIGHLY suggest doing some one on one strength training with CFM’s finest! I can tell a huge difference in a short period of time and know I will be a better Crossfitter in time! He devised a plan and continues to kick my a$& towards my goal of competing successfully in 231 days. Not that I’m counting or anything!;)

  7. Just wanted to give a shout out to Bo for a great job running the WOD and coaching squat last night. Great coaches = great athletes.

  8. While people are giving props to coaches, I gotta give a shout out to Jordan in the mornings. Much of this summer it’s just been me in the 7:30 WOD, but he treats it just like any group and keeps coaching and pushing me. I know all the coaches would do the same, but I appreciate the effort he puts in even when it’s just a one person group.

  9. That WOD didn’t look that bad on paper. I keep forgetting that the tough ones rarely look bad on paper.