WOD 04-05-2011

4 Rounds

10 Squat Cleans 135/95#

20 Pull Ups

Skill:  Ring Dips 50

Reminder: New afternoon class times.  5:15 and 6:15 Intro and Strength start at 7:00 


  1. From CrossFit Watertown (via CrossFit mainsite):
    We wrote this back in 2007 but it still rings true today.
    1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best I can.
    2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
    3. If I can run, I run. If I have to walk, I walk. If I am forced to crawl, I crawl. And then I rest and live to fight another day.
    4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
    5. I may puke. I may cry. But I will not quit. Ever.
    6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
    7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.
    8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken so too are there a million ways to squat, sit up, pull up, push up, and deadlift.
    9. I will give everything I have. And then I will find more within myself.
    10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the U.S. everyday. I will leave the crying to them and I will soldier on.
    11. I will bite off challenges, spit out results, and beg for more. What are you going to do?
    (By Lisbeth Darsh, http://www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.)

  2. i hope to get back into the gym with you all (on a more regular basis) soon!

  3. We miss you, Jackie!

  4. Thanks for posting that! Love it – especially # 4.
    Miss you Jackie!

  5. awesome list!

  6. today is a good one to fear!

  7. Scott, my email is csims02@gmail.com. I am also trying to get some people together to run at Oak Mnt. this weekend if anybody is interested. Maybe 8-12 then an event?