Tuesday, February 4, 2014

Wednesday - WOD 31 - WOD for GOD


This week I wanted to take some time to talk about the State of our Box.
The overall state of our Box is Fantastic!
We are growing, our athletes are getting stronger, and everyone is improving!

However, there is still work to be done.

After sharing my passion for our CrossFit family, A very good friend of ours wanted to share a message about what keeps her motivated and why she loves our Box.

From Marissa Cabral:

1 Corinthians 15:33
"Don't be fooled by those who say such things, for "bad company corrupts good character."
As athletes everyday we work on different goals we have set for ourselves. Some work on their weaknesses and others on their strengths.
Think about how hard this would be if you surrounded yourself with people that did not encourage, support, and comfort you. If someone walked up to you and said "ok your form is terrible you should stop trying."

Now that is extreme but eventually you probably would start believing what that person is saying. So we begin to compromise our goals and our character.

Bad company or poor friends are like poison slowly seeping into your life to change who you are.
This obviously does not only apply to working out but to every aspect in our lives. It is so very important to surround yourself with people who are made of good character and have integrity because that will rub off on you. 

Also we want to be that example for others to model.
So, take the time today to examine the people you call friends and see if any of them put you in situations where you compromise what is important to you.  If you find that someone fits this bad company criteria, Pray about it and seek counsel with someone you do trust to see if you need to make a change. As for our CrossFit family lets show good character and encourage, love, and support each other to achieve our goals in fitness and in our daily lives.


Skill:

-High-Hang Snatch - 5 sets of 2 @50% (T&G on the 2 reps)
-Power Clean & Jerk - 5@60% (Stop and reset after each lift)

WOD:
"Fight Gone Bad"
-Wall-ball: 20/15 pound ball, 10 ft target. (Reps)
-Sumo deadlift high-pull: 75/55 pounds (Reps)
-Box Jump: 20/18 box (Reps)
-Push-press: 75/55 pounds (Reps)

-Rows (calories)

*We will go in waves of 3.
*There is a 1 min rest between rounds

No Overtime

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