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.
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
GHD Hip Ext
Shoulder press 3 x 1
Push press 3 x 3
Push jerk 3 x 5
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