WOD
21-15-9 reps for time of:
Push jerk 135/85#
Box jumps
Pull-ups
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Just in case you didn't believe me
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
The New Year is just around the corner and millions of people will be jumping on the “get in shape” New Years Resolution bandwagon. They will pound out hours on treadmills and those elliptical things and do sets of 8 curls, lat pull downs, and the like. Thousands of trainers will still be doing nothing more then counting to 8 for their clients as they stick them on machine after machine, or have them do dumbbell curls while standing on a Bosu ball telling them how this is going to improve their core strength. They will measure their progress with scales and those little pinch things that claim to measure body fat. People will change their diets by simply cutting down on chips and pizza. I’m sorry to say that this is not fitness. And so it goes, and by June at the latest most of those people will be back on the couch. This is not an opinion or observation it is fact. The numbers don’t lie.
Fitness is about human performance and it is not measured with scales and body fat calculators. It is not about how your clothes fit or how “tone” you look. It is not about having a gym membership or doing your time on the machines. Fitness is about how well you can do things like push, pull, lift, jump, and throw. It is about increasing your work capacity doing things that matter like jumping, running, and moving heavy objects. It is about measured and repeatable improvement in cardio, stamina, strength, flexibility, power, speed, agility, coordination, accuracy, and balance. Just because your pants fit better does not mean you are more fit. At Flatirons CrossFit we measure loads, and work capacity and track improvement. We know we are more fit because the data says we are jumping higher, running faster, lifting more and increasing our work capacity. We have set standards that allow us to measure performance. A 400 pound squat is not a 400 pound squat if your hips don’t go below parallel. 50 push-ups are not 50 push-ups unless your chest hit the floor on every rep. We are about athletic achievement and performance not how tone your arms or chest look. The funny thing is—just as V02 max, lactate threshold, and heart rate are all correlates of increased work capacity and performance, so is your pants size.
Our New Years Resolutions at Flatirons CrossFit won’t be to “get in better shape” they will be things like hitting 400 pounds on the deadlift, improving run times, getting a sub 4 minute “Fran,” or increasing vertical leap. So as the New Year starts ask yourself “do I want to get in shape or do I want to perform better?” If your New Years Resolution is to truly look better in a thong, then why not get some athletic performance to go along with your new body?
Push jerk 135/85#
Box jumps
Pull-ups
Post to comments
Just in case you didn't believe me
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
The New Year is just around the corner and millions of people will be jumping on the “get in shape” New Years Resolution bandwagon. They will pound out hours on treadmills and those elliptical things and do sets of 8 curls, lat pull downs, and the like. Thousands of trainers will still be doing nothing more then counting to 8 for their clients as they stick them on machine after machine, or have them do dumbbell curls while standing on a Bosu ball telling them how this is going to improve their core strength. They will measure their progress with scales and those little pinch things that claim to measure body fat. People will change their diets by simply cutting down on chips and pizza. I’m sorry to say that this is not fitness. And so it goes, and by June at the latest most of those people will be back on the couch. This is not an opinion or observation it is fact. The numbers don’t lie.
Fitness is about human performance and it is not measured with scales and body fat calculators. It is not about how your clothes fit or how “tone” you look. It is not about having a gym membership or doing your time on the machines. Fitness is about how well you can do things like push, pull, lift, jump, and throw. It is about increasing your work capacity doing things that matter like jumping, running, and moving heavy objects. It is about measured and repeatable improvement in cardio, stamina, strength, flexibility, power, speed, agility, coordination, accuracy, and balance. Just because your pants fit better does not mean you are more fit. At Flatirons CrossFit we measure loads, and work capacity and track improvement. We know we are more fit because the data says we are jumping higher, running faster, lifting more and increasing our work capacity. We have set standards that allow us to measure performance. A 400 pound squat is not a 400 pound squat if your hips don’t go below parallel. 50 push-ups are not 50 push-ups unless your chest hit the floor on every rep. We are about athletic achievement and performance not how tone your arms or chest look. The funny thing is—just as V02 max, lactate threshold, and heart rate are all correlates of increased work capacity and performance, so is your pants size.
Our New Years Resolutions at Flatirons CrossFit won’t be to “get in better shape” they will be things like hitting 400 pounds on the deadlift, improving run times, getting a sub 4 minute “Fran,” or increasing vertical leap. So as the New Year starts ask yourself “do I want to get in shape or do I want to perform better?” If your New Years Resolution is to truly look better in a thong, then why not get some athletic performance to go along with your new body?
