Tuesday, February 10, 2015

Wednesday - WOD 36 - WOD for GOD/Big Clean complex

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.
1 Corinthians 15:33
"Don't be fooled by those who say such things, for "bad company corrupts good character
As athletes every day 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.

Group warm up
clean grip empty bar warm up

Strength (with a 15 minute clock)
Big Clean Complex
3 x 2 hang squat cleans -> 1 Squat Clean -> 1 Push Jerk
(You can not drop the bar during the 3 sets of the lift)

From the 2010 Midwest Sectionals
We will go in waves of 5 athletes at a time. As soon as one group comes off of the rowers, take a 1 minute break, wait 1 minute, then the next wave will start
5 minutes of Rowing for calories
4 minutes of Box jumps 24/20
3 minutes of hang Squat snatches 75/55
2 minutes of wall balls 20/14
1 minute of Hand Stand Pushups (1 abmat allowed for Rx)

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