One arm deadlift, Slosh pipe squats, and oh yea.....BURPEES

Main site Rest Day.

CFT wod:

For time:

• One arm deadlift, 12 reps
• Slosh pipe overhead squat, 21 reps
• Burpees, 15 reps

Start the One arm deadlifts on either left or right arm for 12 reps, move onto the Slosh pipe for 8 reps, then Burpees for 15 reps. Go back to one arm deadlifts on the other side, and then finish wod.

Post time to Message Board.

**The gym will be closed for the dates of Friday July 3, 2009 to Thursday July 9, 2009. No classes will be held during those dates. The gym will re-open on July 10, 2009. So that we can add a new trainer to the CFT gym, Carissa will be attaining her CrossFit Level 1 certification during the weekend. We will also be taking a small break to recharge our batteries. This will enable me to better serve you and there will be two sets of eyes to help make sure your technique is where it should be.

David, a prospective new member, works on his Medicine ball clean. While the more advanced athletes were using a bar for the Clean and Jerk yesterday, I had David practice with a Medicine ball after some progression drills. No this wasn't for liability reasons, but instead to help him learn the proper way to do a Clean without placing undue stress from a bar. By the end of the session, David was executing a Clean with some minor technique flaws but overall, it looked good. We'll work on it. So, what was the point of this story? Consistency before Intensity, and Virtuosity. As your coach, I demand these things from you. It's why you train at CFT. It's why so many of you stayed with me when we were training in a 300 sq ft garage. My goal is not to have you writhing on the floor in pain and sweat with vomit drooling from your mouth. My goal is to teach you and for you to gain a higher level of fitness. If someone tells you that they can have you hurting in 10 minutes, walk away. They have a misguided sense of coaching. We all know you could just run off, join a Globo gym for $20 a month, watch videos, and do a wod on your own, but will you be doing it right? Chances are no, and you're inviting a injury to happen. Doing something right while holding off the urge to just muscle through a wod, takes patience and commitment. It means having the humility to back off from increasing the weight when your technique looks like crap and doing the reps correctly or working on progression exercises. But it also means trusting your coach when he says put some weight on the bar or you're ready to do Pull-ups from the cage. Look for Virtuosity from yourself because it's what I'm looking for each time you come in, and here's why. Read this letter from Coach Greg Glassman.