Tuesday 4-3-12

It’s great to see so many new faces. Our community is constantly growing. I know that each and every athlete has come to CrossFit for a reason and a goal. At the bottom of each blog there is the word comments (If you haven’t ever been on disqus before you will need to sign up with it to comment on the site. It takes you through how to do that as you go).I want to run a drive to see how many comments we can get over the month of April. This of course means each of us have to stay active on the site. In reward for your participation we will give away a prize or prizes for the most or best comments. For today I would like to know; what are your specific goals? Not just to lose weight, but how much weight. Not to just get in shape, but how fast you want to run the 400 M. I know you  want to get strong, but do you want to be able to squat 1.5 times your body weight? Details, details, details. Help me help you. So, what are your specific goals? 3-2-1 Go!

Now that I have you familiar with the comments, I would like everyone to go to comments after this WOD and post your results. We have done this WOD before and we will most certainly do this again. You can track your results with disqus and not have to remember where you were three months ago when we did this last. This and understanding how to calculate your work capacity for any given WOD is how you see how far you’ve come over time with CrossFit.

Warm Up: Spealler

“Tabata Something Else”

8 rounds each, 20 seconds of work, 10 seconds of rest. For reps:

Pull Ups

Push Ups

Sit Ups


Your score in each exercise is the lowest rep round you got out of the 8.

Post score to comments (not only on the board but on the site)


Justin’s, and many other’s, prayers have been answered. His mom had a successful liver transplant!