Saturday 10.08.11

WCFM: A hands-on approach to functional fitness.

Head's up, Warriors! We have our eyes on you, closely watching your efforts toward achieving virtuosity in CrossFit. Virtuosity, B-T-dubs, is doing what is considered common uncommonly well. If you're going to perform a squat, make it the best squat I have ever effing seen. Same for an overhead squat, or jumping rope, a push up, or a box jump. Virtuosity is achieved through practice, making every WOD a chance to achieve perfection, even if only for one rep and by never uttering the word "can't". The reward for all your hard work? Each month we'll feature a member athlete as a Warrior of Month on the front bulletin board. Feel free to nominate a fellow warrior and we'll continue helping each of you achieve virtuosity.

Today, it's choose your own hottie for the WOD. Select one of the WODs from the list of girls below. Work on perfecting some movements you love, or choose a WOD that challenges your weaknesses. Whatever you do, don't say you can't...

"Elizabeth"
21-15-9
Clean 135#
Ring dips

"Eva"
5 Rounds of:
Run/row 800 m
30 KB swings (2 pood = 70#)
30 pullups

"Helen"
3 Rounds of:
Run/row 400m
21 KB swings (1.5 pood = 53#)
12 pullups

"Nancy"
5 Rounds of:
Run/row 400m
15 overhead squats