Saturday partner wod

glad to see some new faces in the box this morning. for those of you who didn't show up, this is what you missed.

Warm-up:

800m run

shoulder, elbow, wrist circles, trunk rotations, bow and bends, leg swings, iron cross, scorpions

WOD: with a partner, 1 person goes at a time, both partners must be finished with 1 movement before moving on to the next. 

200m suitcase carry with right arm

30 push-ups (chest to ground)

200m sprint

30 squats

200m suitcase carry with left arm

30 sit-ups

200m sprint

30 ball slams

100m suitcase carry with right arm

15 push-ups

100m sprint

15 squats

100m suitcase carry with left arm

15 sit-ups

100m sprint

15 ball slams

AND  YES WE SCALE OUR WORKOUTS TO INDIVIDUAL ABILITY AND EXPERIENCE AND INTENSITY LEVELS. WE FOCUS ON SOMETHING WE CALL "MCI" -- MECHANICS, CONSISTENCY, INTENSITY. WE GET THE MECHANICS DOWN, THEN WE GET THEM DOWN CONSISTENTLY, THEN WE INCREASE THE INTENSITY. 

CROSSFIT IS FOR EVERYONE AND ANYONE. WE DON'T DISCRIMINATE OR TELL PEOPLE THEY CAN'T OR WON'T BE ABLE TO DO SOMETHING AND YES I'LL DO MY 5 BURPEES. SURE WE'RE A SMALL BOX AT THE MOMENT BUT IT'S NOT THE SIZE OF THE GYM THAT MAKES A DIFFERENCE, IT'S THE QUALITY OF THE TRAINING AND TRAINERS. AND WE HAVE THE BEST IN LYNCHBURG. 

WE ENCOURAGE EVERYONE FROM START TO FINISH. WE DON'T DISCOURAGE ANYONE FROM ANYTHING. WE WORK IN PROGRESSIONS TO GET YOU TO THE POINT OF DOING ALL OF YOUR WORKOUTS RX'D. IT'S A GREAT COMMUNITY. IF THIS SOUNDS LIKE SOMETHING YOU WANT TO JOIN TO IMPROVE YOUR QUALITY OF LIFE. GIVE US A CALL OR SEND US AN EMAIL.  

quotes of the day: 

"squatting like a rockstar is better than squatting like a pornstar."  -- mike

"given what i had just gone through, piss would have tasted good." -- jason

Comments

[mark]

Great quotes.

I did the bear complex. Fun as always.
Started at 95#. 10# increases to 135#. That killed. Finishing this is key. Maybe ryan will let u guys try it soon. Hint, hint

My conversation today......

Some guy (g)... why do you do those? (Split snatch)
Me (m)... why dont you?
G.... i am not a power lifter
M..... neither am i. But i challenge myself daily. Besides its a great movement for balance and power. Why were you doing shrugs on the smith machine?
G..... to get stronger traps and shoulders.
M.... for what?
G.... well to get bigger really man for the ladies.(to which he laughed as if i knew what he meant)
M..... good luck with that.
Convo ended.

Jackass