Earlier in the week we talked about intensity and functional movements. The third aspect of CrossFit is that our workouts are constantly varied. We change variables from location (park vs box), to time (task/time priority vs time of day), to equipment used (DB vs Barbell), to an infinite number of other possibilities. Make an effort to change up your workouts. Come WOD in the morning and surprise yourself at how much your body may feel the difference, particularly on a max day. Choose to work out on a day that is grueling hot (relative to the South Bay balmy weather, of course) or drizzling.

The athletes at the NorCal Qualifiers had to gut through the Catch-22 WOD in some extreme circumstances. A grueling uphill trail run in the mud, chest-to-bar pull ups on wet bars, and heavy deads on slippery barbells. Stopping to chalk up ate up precious seconds.

WOD 08.27.09

Medball Liz-a-Fran
21-15-9
Medball Cleans
Push Ups
Medball Thrusters
Pull Ups