Carrie W. hits a new back squat PR less then a week after getting hit by a car while jogging!
“Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.”- Jeffery Gitomer
A lot of you hit PR’s yesterday during the CrossFit Total which is awesome! Some of you didn’t, myself included. It can be tough to not reach a goal, but it’s how you respond that indicates the true character of an individual. The bottom line is that you cannot get down on yourself! Dig in, redouble your efforts and then smash that old PR the next time. Miss it again? Oh well, dig even deeper, fight harder and then savor it that much more when you do finally reach it! Negativity will only impede your pursuit. Stay positive and stay focused. 3, 2, 1…get some!-Christian
Our Athlete of the Month Melanie checks in with this WOD as a thank you for winning this prestigious award. Did I mention she likes to run?
1 mile run
20 push ups
20 sit ups
20 jumping pull ups
800 m run
20 plyo push ups
20 hollow rocks
20 pull ups
400 m run
20 ground release push ups
20 toes to bar
20 chest to bar pull ups
200 m run
Wow! Is this WOD called “Mel gone crazy? Way to push us! I’m up for the challenge! See you all at 4!!
Posted by Laura | August 30, 2011, 1:20 pmGeebus Mel!!
Posted by Cole | August 30, 2011, 1:51 pmOkay, so I think I grabbed someone’s water bottle yesterday that is my water bottle’s twin. Green nalgene?
I’m sorry I’m an idiot.
I’ll bring the water bottle to the box tonight.
Posted by Vanessa K | August 30, 2011, 2:37 pmI am bummed I am going to miss this Mel ( Back to School night for the boys)L-O-V-E all the running…woohoo!
Posted by Heather D. | August 30, 2011, 3:57 pmNice Mel, I’m excited for this one! Lots of running and core
… Is this WOD a.k.a. a “chipper”?
Posted by Ashley Rose | August 30, 2011, 4:15 pmthanks mel AOTM this looks like a fun one.
Posted by stephen | August 30, 2011, 4:25 pmCheers to everyone who got a PR yesterday!
@Christian – one of the great things about being new is that every week is a PR! YAY!
Posted by Cole | August 30, 2011, 10:23 amHow is everyone posting in the future?!?
Posted by Brock | August 30, 2011, 10:29 am@brock. flux capacitor needed some fixing.
…or i f’ed up the timezone when i reset up the blog.
Posted by admin | August 30, 2011, 11:05 amI may have had one too many martinis when I made up this WOD cause looking at now scares me! Watch it be like a gazillion degrees outside this afternoon too!
…”flux capacitor” stickin’ with the 80′s theme. I like it.
Posted by Mel (the Asian one) | August 30, 2011, 11:47 amPsyched to do the WOD Mel, thanks. Needed to run today anyway so this is perfect. Like many other I had a 3 PR day yesterday. Thanks to Larry for stopping me from busting my back in my desire to DL 400. Guess it pays to listen to coaching.
Posted by Paul | August 30, 2011, 11:49 am@ Klappy…er Admin – For a minute I thought I was trapped in the middle of a bad Cris Angel t.v. special (totally aware of the redundancy). Thanks for the heads-up, and btw…calibrating for 1.21 gigawatts is no small feat.
Posted by Brock | August 30, 2011, 12:43 pmGood thing I took that second mile run out of your WOD Mel. We might have had a mutiny…
Posted by C-boy | August 30, 2011, 12:52 pmWhen this thing hits 88mph…..you all are gonna see some serious shit!!!
Posted by Larry | August 30, 2011, 1:25 pmWow Mel!! Awesome wod!!! The toes to bar followed by the chest to bar was a great challenge!!
Posted by Melissa Clark | August 30, 2011, 1:38 pmYou all can thank C-Boy for the toes2bar followed by the chest2bar. I had them seperated out, which really probably woudn’t have mattered. I still think we should have keep that 2nd mile in.
Posted by Mel (the Asian one) | August 30, 2011, 2:51 pmVanessa – I think I have your bottle. Green REI Nalgen? Sorry about the confusion
Posted by Justin | August 30, 2011, 4:49 pmThat WOD was rough, real rough. Thanks Mel!
Posted by Kristina | August 30, 2011, 8:36 pmThis WOD rocked! I really enjoy longer time domain WODs like this one, Filthy Fifty, etc. Any chance we can do more of them?
Posted by Paul | August 31, 2011, 10:03 am