Thursday 07.10.14

Sara Stumpff does Johnson Lake WCFM-style

Have you read our July Newsletter?

Truth be told, I think it's one of Coach Jacob's best Coach's Corners.

We're doing a benchmark Girl WOD after running a hard mile today. To quote the masters of scaling WODs, Brand X,

"CrossFit rarely asks for maxes. This workout does and expects that there is no 'gaming' the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like: 10/30, 8/25, 8/20, 8/20, 7/15 are going for a number and not a max. Test your limits today. 
Big Dawgs: As Rx'd 
Pack: Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with."

WOD

Run 1 mile for time

--

"Lynne"

5 rounds for max reps of: 

Body weight bench press 

Pull-ups

From the Vault: WOD Demo with Brendan Gilliam - video [wmv] [mov]