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September 14, 2009

The itsy bitsy spider went up the water spout.

Down came the rain, and washed the spider out.

Out came the sun, and dried up all the rain

And the itsy bitsy spider climbed up the spout again.

Train like a bunch of kids in a puddle...learn to love it!

The point: The spider climbed up the spout again and again. He would not be washed out or broken. Just like CF/CFE WOD's that force you to dig deep down to find the strength to make it through.  Make your mental game your strong suit. 

Up Coming Events:

September 20, 2009 – 1st Annual Special Olympics - Law Enforcement CrossFit Cheshire Fitness Challenge

September 26, 2009 – “Fight Gone Bad!“Connecticut Cup – CrossFit Performance

WU of the Week

8’s

Pass throughs

High Skip

GHD Hip Ext

KB Swing

Skill Work

Shoulder Progression

WOD

Shoulder press 3 x 1

Push press 3 x 3

Push jerk 3 x 5

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Endurance: Hill Climb

+/- 3 hrs main WOD

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m,  add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Incline between 6-15%

Run: 1 mile Hill climb, Incline between 6-15%,

C2: 2000m, Damper setting between 8-10

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