Wednesday 111130

Posted by | November 29, 2011 | WODs | 21 Comments

Crossfit Kids this weekend at Patriot Crossfit!

Performance Nutrition Town Hall at Potomac Crossfit, 10 December, 1:30pm.


I try to get every athlete who has just graduated Foundations to understand this analogy:

Foundations is like listening to Spanish on tape. It’s confusing at first, but not too hard to get the basics. After several hours of this, you think: “hey, I’m getting this!”

When you start attending Workout of the Day Classes, that’s like being dropped into a dive bar in Jaurez, Mexico, at midnight on a Saturday. Your first reaction is “Holy Shit, is this guy talking to me going to stab me or is he asking me what time it is?”

Like language, immersion is the key. Give WODs about six weeks and you’ll understand movements, terms, logistics, and how to get in and out without getting shot. -Brian PCF

Clean and Jerk

3 Rounds
10 Back Squats (185/125)
10 Strict Pull-ups
10 Strict Dips
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