Active Stretch
Skill Warm up
10 Burpees
15 Back Extensions
20 Double Unders
WOD
Deadlift 1-1-1-1-1-1-1 reps
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Everyone's doin' it.
Excerpt from "Beginner's Guide to Crossfit" by Coach Glassman
Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choosing for greater intensity is choosing for more fitness, but, also, greater personal sacrifice in the form of discomfort. Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming. No formula can sort these issues out for you; the intuition of athletes and coaches everywhere has smartly outperformed all formalized approaches.
-CJ October 2004
