Count reps at each station for:
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats
15 seconds of rest (move to next station)
1 minute of Pull-Ups
15 seconds of rest (move to next station)
1 minute of Burpees
15 seconds of rest (move to next station)
1 minute of Push-ups
15 seconds of rest (move to next station)
1 minutes of Sit-Ups
15 second of rest (move to next station)
1 minute of Dips
15 seconds of rest (move to next station)
1 minute of Squats

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my ownย when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and if I cared about status…someone would make me leave.

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us”

I train….what the hell do you do?

*Post what you notice about where you train!

Article from Practice Crossfit they have a great blog

8 thoughts on “Wednesday

  • I train because there are some things in life that we can’t control (things that happen at work, the economy, people that can’t drive…) but there are some things in life we CAN take control of, most importantly, our health. And if all it takes is showing up and sweating it out with an awesome group of people who will always push you to do your best, then count me in!

    That pushup video from Practice Crossfit is GREAT. I need to make some progress on pushups! See everyone at 5:30 ๐Ÿ™‚

  • Did the “Mean 15” wod from my app.

    Three rounds for time
    15 dumb bell deadlifts 80# (rx @115, didn’t have free weights that heavy)
    15 burpees
    15 db thrusters 50#
    15 Pull-ups (had to use assist machine, hated it!)
    time 14ish, had to make my way around hotel gym folks.
    This was a tough wod for me! Dumb bells are awkward at
    these weights.

  • Way to keep it up, Julie. I bet those folks in the hotel gym doing their 20 minute walk on the treadmill are thinking you’re crazy ๐Ÿ™‚

    My total movements for today’s wod was 252….short, to the point workout, thanks to Meghan for pushing me thru those sucky ring dips!

  • I liked this WOD-it was fun!

    My # was 230-something
    Blue then blue & purple band for PUs
    Red band for dips

    It was just Doug & me at 6:30, but we had great encouragement from Mark, Emily & Lucas!

    I train because last year I had cancer & this year I don’t. I train because I promised myself that with a 2nd chance I would do everything I could to keep myself healthy & that is working hard with amazing people & having fun!

    Bet you guys didn’t know that ๐Ÿ™‚

  • 278 – thanks to Wendy & Lola for adding it all up. Red band for pull-ups and ring dips.

    Way to go Kristin that is an awesome attitude!

  • Kristen – I didn’t know that. That makes me that much happier that you are at Crossfit NKY with us! (And a great number by the way!)

  • My first WOD with real pullups!! I did 12 but that is 12 more than I did before!! 200 something was my total I forgot exactly during all the excitement of my 12 pull ups!!

  • Way to go Lola! I know you have been frustrated with those pullups. Guess now you don’t need to take a week off of WOD’s to practice pullups. ๐Ÿ™‚

    My total was 306

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