WOD Monday, January 13


With the New Year holiday behind us and as we starting to kick back into action we have had a couple athletes ask us how they can assure that they progress and develop as strong CFers.  So here are our tips as to how to become a stronger, fitter, faster you in 2013.

  1. Make sure you set goals for yourself.  These goals should be both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track.  They will help you stay focused and keep you motivated as a reach and achieve them.  Make those goals!!!
  2. Make sure to attack your weaknesses. Although it is more fun to practice and work on the skills that we are good at, we will never become well rounded athletes if we only work on our our strengths.  Weakness can be flexibility, endurance, strength, or more specific skills such as ring dips, pull ups, squat cleans.  Attack your weaknesses and your strengths will improve.
  3. Improve your nutritional habits.  Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas.   Be sure to fuel your body with the best gas you can put in it.
  4. Get enough sleep every night.  You can never get “too much” sleep.  Sleep is critical to our body for recovery and without it you will not be able to train at your best! Get more sleep!!!
  5. Listen to your body and take the proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally.
  6. Make sure you are properly hydrated. Water is often an overlooked ingredient in a good training regimen. There is not one system in the entire body that does not depend on water.  Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water.  Our bodies can not function properly without the proper amount of hydration.  You will be hard pressed to drink to much water in a day. Drink up and Enjoy!!!
  7. Be consistent with your workouts.  It is impossible to improve if you are not putting in the time, AND putting in the time consistently!  Once you start training  three or more days a week consistintly, you will make leaps and bounds in reaching your athletic goals.
  8. Properly warm and cool down. If you get to the gym early that is time you should be spending on the FOAM ROLLERS and LACROSSE BALLS.  Regardless of how early you arrive we will start our pre wod together.  So instead of just starting the warm up, use that time to foam roll or lacrosse ball.   Take that time to stretch and prepare your body for what you are about to put it though.  After your WOD be sure to take the time to do some good static stretching, more foam rolling and more work with the lacrosse balls.  We never kick you guys out of the gym after you are done WODing so help your body out by taking care of it post WOD.   Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
  9. Be sure to listen to your coaches. An experienced coach knows what he ore she is talking about. Their scaling and modifications of workouts are done to help an athlete benefit from the goals of the WOD, not to hold an athlete back.  The road to better athletic performance is a path easier traveled when you listen to an experienced coach.
  10. Encourage and help motivate athletes around you.  This will be helpful in more ways then one.  Not only will cheering others help to lift up your intensity during a WOD but others around you will follow suit and their cheers and encouragement will help to push you to your ultimate level of effort.


5 rounds

30 Wall Balls

15 OHS (95/65)