WOD, 7/27/10: FIRST: Find your one rep max back squat (NOTICE:  If classes are larger, one portion of the class may perform the strength portion while the other performs the metcon outdoors). NEXT: “Grace” 30 clean and jerks for time (135/95) “What’s With Our Warm-Ups?” High knees, butt-kickers, lunges and walk-out push-ups: why is it [...]

WOD, 7/26/10: “Kelly” 5 rounds for time of: 400  M Run 30 Box Jumps (24″) 30 Wall Balls (20/14) I talk to you repeatedly of the importance of remaining positive in all areas of your life.  Negative energy/stress can greatly affect your workouts for the worse.  We all have a different technique to stay positive.  [...]

WOD, 7/25/10: “Cindy” AMRAP 20 minutes: 5 pull-ups 10 push-ups 15 air squats At the Games, I received a book in which to track all of my CrossFit WODs.  While recording all of my older times into it, I came to the realization that we do not perform the “Girls” or the “Hero” WODs regularly [...]