AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats

Compare to Oct.4/11

This is what it looks like AFTER Fight Gone Bad

At home WOD

5 rounds
10 Lunges
10 Squats
10 Burpees

Let’s see who actually does this…

Get ‘em up!

**Reminder that the gym is closed tomorrow for Victoria Day**

Eric takes advantage of the great weather to warm-up outside

Compare to July 19/11

Welcome back Natacha!

“Running Fran”

400m Run
21 Thrusters (95/65#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups

What a great CrossFit Kids class!

In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.

Compare to Nov.24/11

Bars and rings…staples of any CrossFit gym

Compare to July 12/11

Tabata Pushups after bench press? What?!?

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“Death by Burpee Box Jumps”

With a continuously running clock do one Burpee Box Jump the first minute, two Burpee Box Jumps the second minute, three Burpee Box Jumps the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

I believe I can fly

2 rounds
30 Kettlebell Swings (53/35#)
20 Deadlifts (Bodyweight)
50 Squats

Chantal G – “The funniest thing is that when I got home, my fiance was super excited and told me that we finally got an offer on our house but I was WAY more excited to tell him that I reached the top of the rope and that I did 16 DU in a row tonight!”

The trouble with karma is that it takes so long to arrive sometimes …

We want everything NOW.

Justice? Now. Results? Now. Oh, and forgiveness now and maybe some total memory loss too, when we’re on the wrong side of the finger-pointing.

Just like we want our pull-ups NOW, and then our butterfly pull-ups, and now our new levitating butterfly pull-ups. (There’s no such thing. I’m just f***ing with ya. Don’t email me for tips.)

Anyhow, the point here is that the answer is to have patience in the gym and in life, but that’s sooooo damn boring. Telling people to have patience is like telling them to like vegetables. (Oh, wait, we’re CrossFitters. We like vegetables, even the famed dreaded Brussels sprouts. Turns out that if you roast them with bacon, they’re delicious. Although this might be true of almost anything. Roasted bark with bacon — recipe coming to your Paleo blog soon!)

So, the trick is not to think of it as patience. It’s just breathing. Pausing. Recovering. Taking a moment to gather your strength. It’s not waiting, it’s not lingering, it’s not stupid downtime that you hate so much, like the fact that you have to sleep every night and miss fantastic things happening in the world. You were born to act and make shit happen, not sit on your ass like some fool letting life pass you by!

Oh wait, that was just me again. Never mind.

But, seriously, you have to learn to breathe or you’re going to pass out. You have to learn to pause, to have patience, to rest, or you’re going to burn out. Don’t be in such a rush all the time. Be smart. Stop. Learn. Listen. Maybe even do nothing — absolutely nothing — once in a while. It’s not going to kill you, or derail your plans for world domination. It’s actually going to help. Keep working hard, but sometimes learn to just breathe. Everything will come in due time. Or it won’t. And life will go on …

Take a break. Relax. Stretch. It won’t be the end of the world if you take a rest day.