Left: July 27th 2009 Right: Oct 3rd 2009

Don Murray above showing us whats possible with 4-5 days a week of our training and a paleo diet. His athleticism has shot through the roof. He has a sub 15 minute “Angie” time, can crank out  40 pullups in a row and has become a guy to beat in any workout that involves body weight.  Don sent me a email today and I wanted to share a portion of it with you guys as it speaks volumes of not only what I am doing but the people that make up our box.

“It’s a pleasure to be a part of the community you have created. It both gives me an opportunity to push myself physically and mentally, it allows me to give of myself to others as they strive to reach their goals one rep at a time, and it allows me to be a part of a community of Type A personalities who are driven to succeed.

You’ve set the bar, and other like-minded people have answered. There is incredible strength in this community and I’m glad to be a part of it.”

Thanks for the kind words Don. Your potential is just being realized in here.

Check this out–> An extra 84 pounds

Intensity is where we get the best adaption.  Intensity is what sets us apart from other strength and conditioning programs.  Intensity can be measured by our power output.  Power is defined as force times distance divided by time and is written, P = F X D/ T.  You are the engine that provides the power.  Long slow workouts have a low power output.  They are not intense.  Short, furiously paced workouts have a high power output.  Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even.  How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout.  Now its fine to occasionally move through one of the named WODs slowly at the required weight.  But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST.  That my friends is a CrossFit workout as Rx’d.  Diane at 15 minutes has missed the point.  Fran at 12 minutes with 95 pounds has missed the point.  The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.”  Pursue discomfort.  Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring.  That’s where you will find the Girl as Rx’d. (CrossFit Brand X)

Today we are doing Diane. It is the 3rd of 7 benchmark workouts that we will be doing this month to compile your BIG 7 handicap. Do not miss this one.  Diane at a good clip is an under 6:00 workout. Keep this in mind when choosing your weights today as well as in the future.

WOD

Take 20 minutes to work up to a heavy 5 rep set in the deadlift. (Leave some in the tank)

10 minute rest

“Diane”

21,15,9 reps of:

-Deadlift (225/155# rxd, 185/135 intermediate with assisted hspu, 135/95 novice with assisted hspu)

-Handstand push up