Wednesday, November 28, 2012

11/28/2012 Action Breeds Confidence

Inaction breeds doubt and fear.  Action breeds confidence and courage.  If you want to conquer fear, do not sit home and think about it.  Go out and get busy.  -Dale Carnegie

Raquel Olomon, Garrett Oliver, Trisha Williams, and Joseph Unger

WARM-UP
See Board for Warm-Up

SKILL REVIEW
Clean and Jerk

WOD

OPTION A - MAIN SITE
15 Clean and Jerks (15 RM Weight)
21 Sit-Ups
21 Good Mornings (~1/2 Body Weight)

12 Clean and Jerks
18 Sit-Ups
18 Good Mornings

9 Clean and Jerks
15 Sit-Ups
15 Good Mornings

OPTION B - SCALED

15 Clean and Jerks (15 RM Weight)
15 Sit-Ups
15 Good Mornings (~1/2 Body Weight)
12 Clean and Jerks
12 Sit-Ups
12 Good Mornings

9 Clean and Jerks
9 Sit-Ups
9 Good Mornings




OPTION C - ON-RAMP




12 Clean and Jerks
12 Sit-Ups
12 Good Mornings
9 Clean and Jerks
9 Sit-Ups
9 Good Mornings

6 Clean and Jerks
6 Sit-Ups
6 Good Mornings

COOL-DOWN


See Board for Cool-Down


Last week was a holiday and a lot of us ate ourselves silly, fell into hibernation, fought off bugs, and played to max endurance.  THAT is a major part of why I CrossFit, so that I can have all this type of fun and still be able to move in the morning.  So, you've slept off that food coma and you're starting to get the old bones a-creakin' again.  Good job!  We had a great turn-out at the box last night and some major energy was expended.  Great work-out, everyone!  And quite a few of you have been putting in extra efforts.  Don't think we haven't noticed!  Extra runs, extra work-outs, extra time in yoga - all these efforts are reflecting in your WODs.  We see it.  You feel it.  Good enough.

Ok, enjoy your workout!

Dione Oliver





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