In the CrossFit world, everyone has their one or two movements that they dread. You walk in each day, check the whiteboard, see it posted on the WOD, and that sick feeling just hits. Since I started CrossFit, I had always hated the wallball. I made all sorts of excuses (mostly pertaining to my pseudo midget height) and only did them when WODs like Karen or Fight Gone Bad came around. Then the unthinkable happened. At the Regionals last year, I punished myself through the first 2 really difficult WODs only to wake up the next day to see that wallballs were on the third and final event. That sick feeling took over– and mentally, I was already defeated. After I failed to finish within the allotted time, I was devastated…and PISSED.

That was, until my friend Dani (a trainer CrossFit Invictus) told me this was an opportunity to make wallball my bitch this next year. Now, I don’t know that I’ve made it my bitch, but by squatting a lot more weight, each wallball takes a whole lot less effort, and for that I’m grateful.

Greg Amundson wrote this article about his goat, Double Unders, and how he attacked it until he made Dubs his bitch. Read on and see how else it improved his fitness overall. I applaud you guys for gutting it out through Annie this week and not subbing out singles even though it would have lowered your “times.”

To embrace the “constantly varied” general prepared fitness that is the soul of CrossFit, you must:

• find your goat

• hunt it down

• make it your bitch

We’ll be making a foam roller purchase this week. Please post to comments if you’re interested in getting one for home. Prices range from $8-10 plus S/H. There’s a white one that’s similar to the density of the ones we have and there’s a denser one (ouch) for those who don’t need to “scale” their foam rolling! Thanks to Stephanie, we’re getting a great deal, so take advantage of it if you want one!!

WOD 03.05.10

3 x Max Pull Ups (strict, bands ok)
5rds:
10 Power Cleans
10 Burpees
10 KBS
10 Box Jumps

c/o Handstand and L-Sit work