Today‚Äôs WOD will involve our newest piece of equipment at The Box‚Ä¶a deck of cards.
1 deck for time.
Take a deck of cards. Shuffle the deck. Flip each card and do the corresponding exercises:
Spades = Kettlebell swings (2 handed)
Diamonds = Pullups
Clubs = Pushups
Hearts = Kettlebell snatches
Jokers ‚Äì 20 Burpees
Number Cards = face value
Face Cards (Jack, Queen, King) = 10 reps
Aces = 11 reps
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The Elements Gone Bad
Thursday’s and Friday’s elements classes will partake in the de rigueur CrossFit right of passage: “Fight Gone Bad.”
“The WOD is responsible for quite a bit of confusion about the CrossFit method. CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity. The WOD is but one example, designed by CrossFit‚Äôs founders, of CrossFit programming. The WOD is designed to tax the capacities and improve the performance of athletes working at the outer margins of human capacity.
Not being able to complete a WOD doesn‚Äôt mean that you can‚Äôt do CrossFit. Taking a WOD and reducing the load, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity.
Strength and conditioning gains come fastest for athletes who hold the highest average intensity over sustained periods. Consistency must be established at any general intensity level before it is appreciably turned up, or the specter of burnout looms. Countless people have after three spectacular CrossFit workouts stated a preference for a fiery death over coming back for a fourth workout. They went too hard ‚Äì too intense.”