Ann was actually crying tears of joy at her amazing performance when this photo was taken.
We've talked before about the benefits of intensity. Once you're consistently able to perform Crossfit movements with good mechanics it's time to start upping the intensity. Intensity is the variable that maximizes the rate of return of exercise. Simply put when you go hard you get better results. Everybody should redline it at least once and totally blow up on a workout. You ocassionally have to surpass your limits if want to know where they are. I call it going to "the bad place." You know when you finish a WOD and your leg is twitching and you want to get up but can't and if I asked you to do one more rep you'd crawl over to me and sever my femoral artery with your teeth....that place. Today's WOD is simple, sinister, and designed with one intention: To get you there. Have fun.
23/March/2011 Wednesday WOD
Gymnastics: Muscle up practice and 2 min aggregate handstand hold. Then:
21, 15, 9 Calories Rowed
42, 30, 18 Air squats between each row
GamesLab: Rest day. Practice double unders if you want. Tomorrow we're going to re-do Crossfit Open WOD1 plus do a 2nd WOD.