Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. (One of 10 General Physical Skills, wanna learn more? Read below)

WOD: “Karen”

20 Rep Max Back Squat (You read that correctly)

Then, after 5 minutes rest…

For Time

150 Wall Balls

Notes:

Are you familiar with CrossFit’s definition of fitness? If not, take a few minutes to download and read this FREE copy of the CrossFit Journal. You may learn a thing or two.

Links:

CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals - video [wmv] [mov]

Back away from the cereal. Time for some real breakfast food; Grass fed steak, free range eggs, organic avocado and tomatoes. Next time you think about saddling up to something with grain in it, think twice.

Against the Grain: 10 Reasons to Give Up Grains

More Reading:

Low Carb Eating Tips

Real Foods Take On Fake Foods: Butter, Bacon, And Eggs

WOD:

4×4 Press @ 85% 1Rm

Then, after 5 minutes Rest…

4 Rounds – For Time

Row 500m
10 Power Cleans @ Bodyweight
15 Knees-to-Elbows

Notes:

Ok, time to let the cat out of the bag; Time to recognize the 800 pound gorilla in the corner; Time to let you in on a little secret… Alec is an undercover cop. You would have never known, due to his amazing cop-like abilities, but that mustache has everyone wondering. Now that your cover is blown, I guess it’s time to shave it, eh Alec?

Links:

“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

Primal Mama Cooks… And Dishes On Life – An excellent paleo food blog

An oldie, but a goodie. Alec takes on Fran in a 3-piece suit.

WOD:

Row 1000m

Rest 4 Minutes

Tabata Thrusters @ 50% BW

Notes:

Please welcome Kristan back to the gym. She’s been out for a while as she just had surgery, but she’s back and ready to put in work. We’re happy to have our favorite Canook back, just don’t tell her we told you so.

Links:

Can You Get Fit in Six Minutes a Week? – From the Wall Street Journal

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Ralph Waldo Emerson

WOD:

4×4 Clean @ 85% 1RM

Then, after 5 minutes rest…

AMRAP – 20 Minutes

15 Box Jumps
20 Sit-ups

Notes:

It was her day. Lindsay eyeballed the board, picked a target to overcome and when the clock started she gave it everything she had.

There’s something to be said for someone who’s willing to come in the gym, put all their problems behind them and lay real wood to a workout. Lindsay has been with us a long time, here at CrossFit Costa Mesa, one of our first athletes. Through that time she’s gained strength, improved her running and as demonstrated today, learned how to kick it up another notch even when it’s painful. This trait isn’t something you just have, it’s earned. We’re very glad to have you, Lindsay, as a part of our community. You lead and inspire those who you meet. Great work today.

Links:

2010 CrossFit Games Website – Plenty of updated info on this year’s games.

“A Study Finds Mental Benefit of Fish Oil” by The Associated Press, The Wall Street Journal.

WOD:

4×4 Cleans @ 85% 1RM

Then, after 5 minutes rest…

2 Rounds – For Time

Row 500m
15 Sumo Deadlift High Pulls (50% Bodyweight)
Row 500m
15 Thrusters (50% Bodyweight)

Notes:

This workout should expose to you, dear WOD’r, something about your strength to weight ratio. If you were getting crushed under those thrusters each round, you might be too heavy, or not strong enough.

Links:

Fitness as a Full-Time Pursuit – An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regime He Calls a ‘Livelihood’