Wednesday 110720


Handstand push-ups and the kip!



50 – 40 – 30 – 20 - 10

Wall balls, 20#/14#

Box jumps, 24"/18"

Kettlebell swings, 55#/35#

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

As many of you have heard, the WOD on Saturday will be a swimming WOD. Kendra, Jenna, and Kristi who are all great swimmers, have been kind enough to set this whole thing up. We understand that there could be some hesitation on your part because for most of us, swimming is not in our comfort zone. To try and ease those fears, Kendra wrote up this post. There will be more info this week but we encourage everyone to sign-up and be a part of this thing!

”Yesterday You Said TOMORROW.”


In January I challenged myself to TRY something new EVERY month of 2011…it didn’t have to be physical (like jumping out of a plane or scaling Mt. Everest) but it DID have to be something I had said, “oh that…I will get right on it TOMORROW.” Throughout my year- long list of challenges I hoped to accomplish 3 things: 1.) become more BRAVE and 2.) become better at doing something for the sake of doing it (instead of just wanting to WIN) and 3.) make MYSELF proud (BIG GOALS….I know…keep.reading). Now when an unfamiliar TASK or ACTIVITY came my way I’d, “get on it tomorrow” because I didn’t want to make time to do something I SUCKed at, OR ( more times than not), I was freaking SCARED of trying something new. Ya, I said it…s-c-a-r-e-d…and it wasn’t fear of HARMING myself necessarily (although that does sometimes cross my mind..I am kind of a wuss..I mask it well I KNOW…thank God for sarcasm)…it was the good, old- fashioned fear of FAILING…losing…GETTING BEAT…doing something I was uncomfortable doing.


(of course it is a work in progress…7 down…5 months to go)

Jan.- Prep my food for the entire week on Sunday while trying new foods and recipes

Feb.- Offer a Boot Camp before school for at- risk 11-14 year- old boys

March- Play SOFTBALL (I struggled because I truly SUCK at this sport)

April: Teach a night class to adults

May: Plant a garden (well TRY to…I have planted my cucumbers 3 times now, damn you hail)

June: Fix (well, attempt) HOUSEHOLD jobs (like the garbage disposal) ON MY OWN

July: Run (or run, and then fall in mud) through electricity in the Tough Mudder

Why am I telling you this…great question…it’s to remind YOU to try something you said you’d tackle TOMORROW…become more BRAVE…try something so you can check it off your LIST…and do something you are UNCOMFORTABLE DOING! When you think about it…we do things in the gym EVERYDAY that make us uncomfortable…that is the NATURE of CrossFit. And…EVERYDAY we become more BRAVE by challenging ourselves to add more weight, remove one band, try a 20” box, or RX a WOD. The thing I LOVE most about CrossFit is that our, “specialty is NOT specializing”…which means, I DON’T have to be AWESOME at every.single.movement. As long as I can IMPROVE the movements I struggle with, CHALLENGE myself on the movements I excel at, and COMMIT to learning the skills that are new to me I will be a successful CrossFitter. SO…my 2011 Challenge was to APPLY the principles I was learning in CrossFit OUTSIDE the box…to obstacles and challenges beyond the gym….and, in turn, make myself PROUD.

 HERE IS MY POINT (finally….) YOU have a perfect opportunity to try this yourself…THIS SATURDAY at Evolve’s FIRST swimming WOD at Paragon Pool. Whether you are a stellar swimmer bound for the Olympic trials, or you are in need of basic swimming skills to become more efficient in the water…THIS WOD IS FOR YOU!!  I made a list of the TOP 5 REASONS you should sign up for this exciting opportunity to TEST your fitness outside of the gym and cause a commotion in the ocean (or pool, whatever, I needed a rhyming word):

5- Preparing for the UNKNOWN: 71% of the Earth is WATER…prepare yourself for falling into a pool, a flooded basement (thanks McKeon for that one), or just playing a lively game of Marco Polo…becoming more efficient in the water is a good, no, GREAT skill to KNOW.

4- Applying CrossFit to Swimming: I have learned a TON from CrossFit coaches who teach swimming about the practical applications (have you ever heard, high and outside in the gym?) of CrossFit to swimming. If you are a swimmer, you will FREAK out and have some “a- ha moments,” and if you are a novice you will think, “this swimming stuff ain’t no thang,” (and you can say that in any accent you choose…I picked deep south).

3Oxygen: Essential to life…and guess what? Swimming IMPROVES your bodies USE of oxygen AND helps to increase blood flow to your heart and lungs…uh, hello good thing to have while we WOD (see, swimming helps CrossFit too….they are life long- lost cousins).

2CrossFit’s 10 General Fitness Skills: If you visit the CrossFit mainpage ( you will discover the 10 General Fitness Skills at the heart of the sport. Of those…SWIMMING helps with AT LEAST 5…cardio/ respiratory endurance, endurance, stamina, power, and I’m even adding…flexibility. Friends, I ask you,” why wouldn’t you want to TRY THIS”?

1-Scaleability: This WOD will be scaled in a GAJILLION ways…seriously…it will be a TEAM WOD, you can configure your team (2, 3 or 4 athletes) depending on the workload you feel comfortable with, you may choose to swim in an outside lane (allowing you to hold on if needed), AND, you only need to get from ONE side to the OTHER any way possible (scaling will not include running on the deck…nice try). Trust us, we like you and we want you to come back…we can scale at the pool the same way we can scale in the gym…become more BRAVE.

0-FUN FACTOR: I know I said Top 5…BUT… come on…it will be a FREAKING BLAST…and, I am totally bummed Garcia will be out of town as I was DYING to know how he’d pull off a HOODIE in the water…but he’d find a way to do it…I HAVE NO DOUBT. But seriously, it is FUN to try new things…and being BRAVE is WAY easier with an audience!

DO THIS NOW: try something NEW…sign up for the pool WOD or take on a task you’ve avoided…and when you say you will do it, ‘tomorrow”…be more EFFICIENT and just get it done TODAY…challenge yourself to BE MORE BRAVE…

What the WOD won't look like:


What a swimming WOD does look like:


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