Strength
Clean and Jerk
5 x 5 @ 80% 5RM from 11/13/12. Squat or power, your call.
WOD
Brenton
Complete 5 rounds for time of:
Bear crawl, 100 feet
Standing broad-jump, 100 feet
Do 3 Burpees after every 5 broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
There's a lot to the methodology of CrossFit. One of the things discussed in Journal articles, on the mainsite, and as part of the Level 1 course is the CrossFit charter of Mechanics, Consistency, and Intensity. These 3 things are interrelated and are all important. Today I want to talk about one in particular: consistency.
When looking at the CF philosophy of consistency, there's 2 parts. The first is consistency in the mechanics. In other words, performing the movements correctly, every time. That's why you have your coaches. They help with that. The other part is consistency in hitting the workouts. That's up to you. Here's the tough love…if you're not coming in regularly, you're not getting the benefit of what we do. You're missing out on the goals of the programming, on getting more efficient with the movements, at getting stronger, and getting faster, and ultimately at getting fitter. It's really that simple. We understand that schedules outside of the box are hectic, and the holiday season only makes it worse. Which makes it even more important for you to get in. It keeps you healthy, it keeps you strong, it keeps you sane! There are some of you, especially some of the newer folks, that we haven't been seeing lately…this is a gentle kick in the ass. You walked through those doors for a reason, the only way you're going to get what you're after is to work for it.
If during this season of reflection you find yourself wondering why you're not reaching the fitness goals you set for yourself, log into MBO and check out your attendance. Have you been consistent? If not, now's the perfect time to re-commit to being awesome!
