Pool Workout tomorrow AM at the YMCA – 6:45am
Workout begins at 6:45. Meet at the pool. Warm up on your own. We spend 10 minutes learning a new skill from Navy Drown Proofing then do a 15-20 minute pool workout CrossFit Wilmington style.
* If you are not a member of the YMCA, there is a walk in fee.
Tim B. and Gold’s Gym are hosting a Pet Food Drive to feed pups and pusses at local shelters. To donate just drop off a bag of dog or cat food at the Gold’s on Racine and they will take it from there.
Badass. Beast. Animal.
These are all relative words. Especially beast. Before Crossfit, not many women would have appreciated being referred to as a beast or even an animal.
Oddly, even different CrossFits have different definitions of badass, beastly-ness, and animalish. At CFW we’re known for not celebrating mediocrity. We don’t celebrate your first pull up, first muscle up, or even your first workout as Rx’ed. If we did, that is all we’d post day in and day out. Those are all things we can all do if we so choose. CFW provides all the tools needed. The will and want is up to the individual.
Instead of mediocrity, we celebrate extraordinary and exceptional. It’s not snobbery or that we don’t care. It’s the exact opposite. It’s a mindset that any of us can be great rather than just good. In other words, we’re not ok with being “ok” and we won’t allow our members to be either.
Lose 15lbs of fat and you’ll get lots of compliments. But people do that from walking on a treadmill. Lose 70lbs in 6 months and we’ll post you all over our site. Guys, Clean & Jerk 225lbs and you’ll get a high five. Up it to over 300lbs and we’ll make sure your accomplishment is known to at least all who read our blog.
Surround yourself with the right people with the right mindset and you’ll soon enjoy the same greatness. If you’ve not yet achieved the compliment of badass, beast, or animal at CFW, don’t worry. When you do, you’ll know it didn’t come from a cheerleader praising just to make you feel better about yourself.
You’ll know you earned it.
Photo – D.J. Struntz (http://www.djstruntzphoto.com/)
5 Rounds for max reps of…
Body Weight Bench Press (scale as needed)
*There is no time component, recover as needed.
2 x 1 min Front Plank
2 x 1 min Side Plank (each side)
2 Position Snatch x 3 @ 70%
2 Hang Clean x 4 (95/65)
Front Squat max
4 rounds for time…
20 kb Swings (24/16)