Maximize your training
Crossfit.com has some beautifly simple WODs posted from time to time that we like to steal.  One thing we have to be careful of, however, is they are written in a way that should challenge all levels of athletes with the understanding that most people will scale them.  Today is a great example of that: many of us can deadlift the Rx weight, but as we’ve talked about before, just because we can move a weight or perform a certain version of a movement doesn’t mean it’s the right choice to use in a WOD.  We put a 15 minute cap on the workout to help make sure we’re getting the intended stimulus of the workout and that we’re not standing around more than we’re moving.  If you scale well, you shouldn’t need it.  It’s just there for reference more than anything else.  5 round in 15 minutes means 3 minutes per round.  That should be more than enough time to get in your 10 deadlifts and 20 wallballs, so make sure you choose your weights wisely.
STR:
PR for Pat: On Saturday, August 2nd CrossFit Fenway will be hosting Pat’s WOD, and heading to the Cask ‘n Flagon for a post workout fundraiser ($10 “cover” going directly to PR for Pat).  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.
Reminder: Our Thursday evening classes are all backed up an hour for this week and next as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited). There will be a 4pm, 5pm and 6pm class and no 7pm class.
Tati’s going away party is this Saturday!  Here’s a link to the evite with the details: http://www.evite.com/l/
Str: Skipped the rope climbs today ’cause I tore my hands to hell during Mary at Fenway.
WOD: 8:03rx (to 9′ line most of the time). I decided before the wod that my goal was to hit everything unbroken, and so I actually took my time and rested before each set of movements. By the last round, I think I rested longer than I moved, but I accomplished what I set out to do. I may have gone faster if I had hit it harder and done the wall balls in sets of 10, but then I would have missed out on the pleasure of burning thighs and my mind screaming at me to take a break each round.
Str: 80 Step Overs (3 long sand bags)
WOD: 9:44RX Went unbroken first round then broke it up, tried to have short rest periods.
STR: 67# stepups with 4x of the long sandbags (60#?)
Knocked out the rope climb pretty quickly and then spent most of the time grunting up and over the box.
WOD: 12:17 @ 20# WB, 155# DL
For much of this I was doing sets of 5. More challenging than it looked—got a little dizzy toward the end.
…I mean stepovers
Should of drank that beer after, to get rid of the dizzy spells 🙂
Beer to mouth. Now THAT is a high intensity, functional movement.
WOD = 11:06 Rx
Def needed to roll out after that one