WOD - Tuesday, 1/9/2009

HAPPY BIRTHDAY BEL!

"Cindy"

Complete as many rounds as possible in 20 minutes of:-
5 Pull ups
10 Push Ups
15 Squats

Or

"Mary"
Complete as many rounds as possible in 20 minutes of:-
5 HSPU
10 Pistols, Alternating Legs
15 Pullups

Record choice of workout and rounds completed to comments.

(Photo: Post best caption to comments)

The workout of the day (WOD) clearly provides a physiological stimulus to the athlete.  However, beyond the physical challenge, lies an opportunity to practice mental toughness.  It could be argued that the athletes emotional response to the physical hardship encountered during the wod, is a mirror of their emotional response to the typical broader challenges that are inevitable in life.  How do you respond when the pain sets in?  Is the response consistent with how you hope you will respond to the worst life can throw at you?  Viktor Frankl proposed that the only freedom that we truly have is the freedom to choose our response to the stimulus that is presented to us.  Choose your response wisely.  What we practice is what we become.

Comments

[Sharif]

What a great thought to start (or end the day). Every day we receive yet another gem of wisdom or enlightenment... it helps us to not only become better CrossFitters but also better people.

[Cody]

Hey all,

Scaled Monday's WOD up on Cleans to 30kg and 24" box. Did 5 rounds in 13:00 vice 7 and 10 reps vice 15 due to time constraints. Great stuff though. Going to work with Mary tomorrow.

Cody

[Taz]

Jayyysuss.......

[Andrew McGilvray]

Happy Birthday Belinda! :-)

[Doug A]

5AM
Dan L 10
Fern P 15
Jimmy H 12
Kate T 15 rxd
Katrina C 13
Rob C 12
Nat L 5+5PU (10 minutes)
Anne K 14 rxd
Pauline F 9
Paul F 13
Tim C 13+3 PU rxd
Davin M 11 + PU
Ally F 10
Tom P 10 rxd
Andrew W 15
Micah M 15 + PU rxd
Michelle M 11 + 3PU
Cameron N 11 + 5PU rxd

6AM
Aron B 13 + PU rxd
Felipe P "MARY" 7 + 5 HSPU rxd
Josh G "MARY" 7 + pistols (mod)
Tara S 12 + 4PU
Brad M 16 + PU rxd
Miles W 14 + PU rxd
Mon B 15 (mod)
Rachel C 15
Patty D 15 + PU
Lisa S 14 + PU
Tom R 15 rxd
Natalie McM 15
Linz B 15 rxd
Roger S 10 + PU rxd
Dom M 13
Mick L 14 rxd
Dave A 6 (10 min - welcome on board mate!)
Kai K 14 rxd
Greg H 11
Anna R 15 rxd

[Miles]

9min rxd yesterday and 15 rounds rxd today - Anna R - Crossfit is making you
into a weapon ! - awesome work

[Jesse S]

Happy Birthday Bel!

[Doug A]

Doug A "MARY" 7 + 2 HSPU rxd

[jbone]

12pm:
Mad-Dog 9
Drummond 9+2HSPU "Mary"
Tor.V 10+Pu rxd
Blythe.T 8+7Pullups(1AbMat)"Mary"
Scotty.A 16rxd
Crazy Ross 20rxd
Fletcher.W 22rxd
Rachel.W 8+7Push Ups rxd
Steve.A 12+13Squats rxd
B-Dog 8+2HSPU(2AbMats)"Mary"
Donna.J 14+4Push Ups(Jumping Pull Ups)
Andy.J 17+5Pull Ups

[Dominic McKenna]

Crazy Ross and Fletcher......that is insane! good work..

[nathan]

12 + pulls rxd

[Blythe]

Another crazy workout after yesterday which left me VERY sore...the difference between 12kg KB and 16kg KB is surprisingly intense, and all my stabilising muscles are really feeling it today, esp lower back.
Slight correction for my workout today:
MARY
8 + HSPU + pistols + 7 pullups, modified with 1 abmat for HSPU, pole for pistols
Next time maybe no abmat and no pole...or not.
Jbone, thanks for encouraging me to try it.

[Lily C]

Lily C
12+pulls - scaled to jumping pull-ups, but did good honest full ROM push-ups!

Happy birthday Bel, sorry I wasn't there to wish you a good one in person.

[B_Dog]

2pm
Cassius 15 rxd

5pm
Shane H 11+pulls
Tiff B 10 mod (first ever kipping workout!!!!) KB Swings
Bec E 10+5pulls mod band pulls/ knee pushups
Kelsey S 17 mod Jumping pulls / bench push ups
Jacqui 10+Pulls+Push (JPs)
Nikki 16 Jumping pulls / knee push ups
Rob Mc 13 rxd (strict pulls!!! well done mate)
Owen F 14+5+10
Lauren B 11+5+10 mod jumping pulls / knee push
Elliot P 10+5HSPU mod (1ab mat)
JImmy Iron 18 rxd
Gerard 10 rxd
Karel 8+5+7push
Myles C 16+5+10push rxd
Danni B 9+5+10+6squats mod jump pulls

6pm
AP 19+5 rxd
Abmanda C 10 MARY mod 2ab mat pole pistol
Oz U 17+5+10+9squats rxd
Alexs S 9 MARY mod pistol / 1 ab mat
Damian L 13 mod situps / kb swings
Bel G 14+5+10 mod jumping pulls
Joel B 8+5+10 MARY mod pistols
Geoff P 16 rxd
Alex P 15 rxd
Kristen C 14+5+10 mod jumping pulls / knee push ups
Tony L 5 mod jumping Pulls (12 min)
Steve W 5 mod jumping Pulls (12min)
Andy Mac 11+5 rxd
Sam C 14
Jason D intro 5 mod jumping Pulls (12 min)
Amy H 15 jumping pulls
Emma H 14 jumping pulls
Kate M

[Bel]

Thanks for the birthday wishes everyone :-) Especially the singing 6pm crew!!

Have an awesome trip Danny and Amelia!!

[Liz]

Happy Birthday Bel!

Danny and Amelia - hope you have as good a time as I did! Amelia, hope you buy as many shoes ;-)

Afraid I will have to try to muddle through workouts at home as Virgil is away til Monday. Mon, glad to see you're back! Can't wait to catch up with you all.

Liz

[AP]

Small mistake on my count for the WOD today.

I actually got 18+5rnds RXD.

Bel I am glad you liked the singing birthday well wishes.

See you all tomorrow.

Cheers.

AP

[Fletcher]

Danny and Amelia, we hope you have a great trip. Hope you can get back in the country!

The three of us will catch up with you both when you get back.

Stay Classy San Diego!

[Danny M]

Mmmmmm San Diego, Drink it in, always goes down smooth!!

Thanks guys for your wishes. We are excited but will miss you guys while we are away. Back at the end of September. Train hard while we are away. Fletch we will catch you 3 soon.
Cheers all, Danny and melia