Monday, 2 January


Well, the break is coming to an end and I hope everyone is excited to get back after it!  Remember the key to success with CrossFit is CONSISTENCY and that means you have to make a commitment to do it EVERY day.  Our 5 days on, 2 days off methodology will get you in the best shape of your life, if you trust the process, practice the fundamentals, and join us daily at 0530 in the '62 room!   The toughest part is getting started and it typically takes 4 - 6 months to get 'good' at most of the lifts and skills, and many years to become 'great.'  Improvements may come quickly for some and slower for others, but in the end, those who stick with it over time will see the best overall gains.  If you show up only 2 - 3 times a month, then you are missing out and won't see the benefits that those who are there 4 - 5 times a week.

Okay, enough preaching to the choir - the regulars know the deal and know the benefits!

This week is a bit wacky because most folks won't be back until Tuesday, so Wednesday will likely be the first day with the entire morning crew.  I will be in the '62 room on Tuesday morning, assuming it is open early.  I'm heading by Arvin tomorrow to scout out the hours for Mon - Wed and I will post tomorrow night.

Monday's WOD -

Run 5km

If you are still at home, measure out the distance with your car, use the new fancy GPS watch you got for Christmas, etc.   If you are back at West Point, then run from the Comm's House to Lee Gate and back.  If you don't have any way to measure distance, then run for between 20 - 25 minutes at the fastest pace you can maintain!

Post time to comments.


Adam said...

I ran with my dog, so I did an untimed jog from my house to Arvin (about 1 mile), and then timed the run from the Comm's House to Lee Gate (11:40 for 2.5 km) and then gave my dog a break with an easy jog back to the house.

ErinM said...

Crossfit ABQ
3x10 hollow rocks
Cindy AMRAP 10:
5 pull-ups/10 push-ups/15 squats
6 + 1 pull-up
Deadlifts: 3X15 @ 85 lb

Then: 2.7ish mile run: 18:31

njc said...

wow, ive been a ghost.

I went the economic route this break and took a few free week passes at Gold's Gym near my house... i know, it's hard to admit. I worked on a lot of lifts though, focusing on upper body strength. I'm ready to get back to the '62 room really soon.

Today was a bench press and wrist/forearm workout.

I have a lot of resolutions for the New Year but here's the gist:

Master the double under by warming up with 50 DUs multiple times per week.
String together multiple muscle ups by the end of the year.
Increase chest and upper body strength, and be able to do 100 continuous APFT pushups by the end of 2012.

And, most importantly... find every way possible to stick with CrossFit after graduation. Constant improvement!

jswobe said...

Today was my first run since July. Ouch. I almost don't want to post my time, just b/c it's so depressing.


Happy New Year!

leighgust said...

adam, do you know if it is open tomorrow morning at 0530? looking forward to seeing everyone.

Adam said...

I checked today and Arvin is open at 0530. Cadets don't get back until tomorrow, so there probably won't be many folks there at 0530, although I plan to be.

MRyan said...

18:13 on a mile loop flat course.