Water, Shoelaces, and Chalk…

WOD, 9/01/09:

1 x 3 Push Jerk

Then…

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push-ups (can be modified with box hspu or push press)

Water, shoelaces, and chalk…hmmmmmmm…what do these three have in common? That’s right, they are the top three CrossFit excuses to rest in a WOD.

“I am soooo dehydrated, I cannot possibly wait another six minutes until this workout is finished to rehydrate” (all the while SLOWLY unscrewing the cap to your water bottle).

“Opps…forgot to double knot my shoelaces! I guess I’ll have to STOP and tie them.”

Or, my personal favorite: “I’m going out for this 400 m run, I think I may need some chalk…just in case!”

I am not going to be a slave-driver. I am not going to tell you not to drink water. I will not tell you that you have to trip over your laces if they come untied. Nor, will I hide the chalk bucket under the box jumps (but not a bad idea); however, I will tell you that you need to start considering exactly how much rest time you TRULY need during your WODs. Only you know that. CrossFit WODS should be done at maximum intensity. THIS IS WHERE CHANGES OCCUR.

Listen, ask Jay Leydon, my old trainer and owner of CrossFit Milford, and he will tell you that I have chalked up with the best of ‘em (once before getting on the ROWER!!), but what I can tell you is that in my moments of CrossFit excellence, I didn’t need water, chalk was the furthest thing from my mind, and I’d kick off my shoe and complete a WOD barefoot before I stopped to tie it!

So, let’s ALL work on limiting our rest time, BUSTIN’ out that one extra rep before a rest…and just watch how your times and pure athleticism improve.

REMINDER: GROUP CHALLENGE AT CROSSFIT MILFORD ON SATURDAY AT 9:00 AM. GO TO WWW.CROSSFITMILFORD.COM FOR DIRECTIONS, OR EMAIL ME. REPRESENT THE SHORELINE!!

NEW CLASSES START TOMORROW. 5:30 AM HAS BEEN ADDED ON TUES AND THURS. 4:30 PM HAS BEEN ADDED M-F.

6:30 class bustin' through the WOD.

Welcome Rob to the SCF Family! He even did an extra 6th round of the WOD as an initiation!

My boy, Adam Marks, visited from CFM. He is moving to Chicago to sweat at Windy City CrossFit. Best wishes for everyone at SCF!

My boy, Adam Marks, visited from CFM. He is moving to Chicago to sweat at Windy City CrossFit. Best wishes from everyone at SCF!

Dre shows that a little injury doesn't have to stop you from working out! No excuses, and I love it!

And what a view of the Branford night sky he had! The perks of working out in the p.m.

I have two CrossFitter of the Day awards today. The first goes to Allie Bailey, who often gets into a fight with the barbell, and today SHE WON! Proud of you, girl!

And the second is to Noelle McWalters, who I saw FIGHT through a workout. Despite being extremely uncomfortable, she never gave up!

Adam:

September 01, 2009 09:17 am

Thanks for an awesome WOD last night LP (and DP). It was great to see you and see SCF taking off. I look forward to wearing my shirt in Chicago and elsewhere. Everybody else at SCF, you have some amazing trainers working you! Enjoy.

Jenn:

September 01, 2009 10:44 am

Awesome job ladies!!! way to kick some a*s…

Kurt:

September 01, 2009 04:33 pm

Here is the recipe I mentioned today. I know the tortillas are not on the list so you can skip.

Turkey Scramble from Ultimate Goals on Fit TV

2 1/2 lbs turkey

curry to taste

cinnamon to taste

1 cup steamed broccoli

3 corn tortillas

salsa

To add more flavor, cook turkey in olive oil and minced garlic. You could add onion, S & P, too. We skip the tortillas – sometimes use chips. Add the salsa either in the pan and mix in or at the end and put on top of the turkey. Curry is pretty powerful so you may want to start with 1 tbsp

Chris M:

September 01, 2009 04:56 pm

I am a SLACKER!! Another two straight rest days. I need to step it up here.

Lauren Plumey:

September 01, 2009 05:14 pm

yes Chris! I know you are back in school, but NO EXCUSES!

Water, Shoelaces, and Chalk…

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