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WOD

Wednesday – January 22nd, 2014

 Motivation
 I want people to get better.  I want them to be more healthy.  I want you to be more confident.  I want you to believe that you are capable and strong.  I want you to work hard to reach your potential.  To do this we must know it will take time.  It will take years to get where we want and then the rest of our lives trying to maintain it.  CrossFit is supposed to be hard.  It is NOT supposed to get you hurt.  Most people who start CrossFit with us have some limitations.  Whether it is hip mobility, shoulder, knees we all started with something wrong with us.  Unfortunately, avoiding those injuries for so long created a weakness that when you start CrossFit you realize that you are still hurt.  We want to address your limitations.  Mission CrossFit’s goal is to make people better.  We are not in a hurry to show you how hard it can be.  We are here to give you a program that will slowly build you into the person you want to be.  Pushing ourselves is something we need to learn to safely do.  You need to learn to debrief your own workout.  Could you have gone faster? Could you have gone heavier?  How was your technique?  Believe in yourself.  Stick with or make some nutritional changes.  Be awesome.
 
Workout Strategy
 ME= Max Effort.  During these two minute evolutions you want to accumulate as many seconds in the desired position.  You will have two scores for this workout.  One will be how many seconds you spent in your desired position (Plank hold, pike position, or handstand).  If you can do a handstand at all then do that for the workout.  We saw many of you that finally got upside down with their feet against the wall able to hold the position for at least 10 seconds.  Your second score will be total number of reps done during the two 6 minute AMRAPs (As Many Reps As Possible).  We worked on handstands on Monday.  If you are debating between level 2 and 3 then I want you to go to the level that you have done the most during the last month.  The limiting factor will be burpees as they are the cardio portion of this workout.  I would rather you do less burpees and get a higher overall score which means you will keep your average power output higher.  Shoot for three rounds during each 6 minute evolution.  
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1:

 

2 min ME Plank hold 

6 Minute AMRAP of:

10 Hang Power Cleans 

10 Burpees

 

2 min ME Plank hold

 

6 Minute AMRAP of:

10 Hang Power Cleans 

10 Burpees

 

2 min ME Plank hold

 Level 2:

 

2 min ME Pike hold 

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

 

2 min ME Pike hold

 

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

 

2 min ME Pike hold
Level 3:

 

2 min ME Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

 

2 min ME Handstand hold

 

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

 

2 min ME Handstand hold

 Level 4: 

 

2 min ME Freestanding Handstand hold 

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Burpees

 

2 min ME Freestanding Handstand hold

 

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Burpees

 

2 min ME Freestanding Handstand hold

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