Redid a WOD from April: 5 rnds 10 one-arm DB snatch (20% BW = 25#), 5 dips, 10 single leg scales (25#): 5:50. Beat my previous time by 15 secs. And that WOD was just in April! It's cool to see improvement!

No time for a WOD today, but I did the 100 pushups in 5:15....way too long. I did the first 50 in 1:30 and then crashed from there relenting to singles. Ugh!

100 Push-Ups not as easy as I thought. Reed SMOKED with an impressive 6 minutes and some "change" Took me 8 minutes and 45 seconds. Thanks Brady for the encouragement through the last 20. You helped me focus and "Cut" through them. Coach Matt was very helpful showing me how to correct my BAD posture during the Snatch Pulls. Never knew my back could spaz so much.

100's!! Home wod of 100 back squats w/ 135# for time - 5:54. Paced with sets of 10 all the way through. Held the weight straight through since I don't have a rack. Then 100 pushups for time - 4:03. Paced it with sets of 10 for first 50, sets of 5 the next 20, then sets of 3 the last 30. See everyone tomorrow. Looking forward to being back at the box.

Snatch Pulls-135-165-165-165-185, GM-3x10 95,135,135 100 Push-Ups for time 2:56. Good times! Great effort by all, lots of water tonight and tomorrow.

Snatch pulls 5x5, 55-75-75-85-95 Good mornings 3x10, 55-65-75 100 push ups 7:25 Arms are burning from the 100 push ups today and the 120 burpees on Saturday! Great job everyone!

Snatch Pulls - 35,45,55,65,75 Good Mornings - 55,60,65 Pushups(knee) - 4:23 Arms feel like rubber!!!

That cake looks yummy! Snatch Pulls: 65,85,95,105,115 Good mornings (I am feeling them today!) 65,75 Then, pushups - 4:45. I did 65 as Rx'd, then 10 knees, then 10 rx'd...the rest was whatever I could do to get to 100!

Snatch Pulls: 55-65-65-65-65. Good mornings: 65. Push-ups: 7:56 as RX'd....I think I fell on my face on the last 10-15....

I'm thankful for my Crossfit family. Everyone have a very blessed and happy Thanksgiving.

Good stuff D. Intensity can be tough to explain in words, but true intensity is unmistakable when experienced or witnessed As coaches we can instruct athletes on proper movement, explain the science behind all of this madness, and attempt to motivate you through encouragement, yelling, or a challenge. But ultimately the results and efforts of the athletes training falls on the athletes shoulders. It is up to ME how hard I work. We all have varying levels of relative intensity largely dependent on our prior experiences and training. So pressing through to another level of intensity can sometimes be difficult. If you are a marathon runner your body is conditioned to train at a much lower relative intensity than it is capable of. When you come in and do a workout that is 10 mins just slightly more intensely than you would approach a 3 or 4 hour endurance session you will no doubt feel 'like you didn't get anything out of the workout'. This is not necessarily your fault, you have conditioned yourself this way. 30 min sessions on the elliptical in the fat burning zone 4-5 week for x number of years does not prepare you to be intense. It prepares you to find that nice little comfortable place and stay there. So how do we get more intense, as OPT says get comfortable with being uncomfortable. If you feel yourself start to set into your old fat burning zone, crank it up and get uncomfortable. When it really starts to hurt, be prepared to ignore your brain when it says "this sucks", "I can't do this", and realize when you reach this point you are at the point of maximum benefit in your workout, where true adaptation takes place. Here is your challenge. The next time D programs a WOD designed to be completed in under 10 min, Sprint! Just start with rep 1, dont plan ahead, and make it your goal to be on your back gasping for air at the conclusion of your workout. Sorry, I will get off my soap box. I just love this subject and know the faster people break through the barrier of traditional moderate intensity exercise, the faster they will meet and exceed their fitness goals. Happy Thanksgiving!

You guys are right on. I love this stuff. I am thankful for Dman starting this box and the trainers and atheletes that come out and work their tails off. It's inspiring to see people reach new goals and do things they did not think possible before. Be thankful!

Great to be back in the box this week, missed you guys! I did the WOD from yesterday, left my journal at home so will post results later. Thanks Dman and Matt for the great info! Happy Thanksgiving to everyone!

Matt, that may be the most I've ever seen you post! Good stuff! Amen brothers! CF FTW WOD: 4 full rounds with 75# for the OH squats. I forgot how much I hate...I mean LOVE...burpees!

4 full rounds 95# overhead squats. Need some flexibility. Fought those squats every rep.

3 rds + 10ohs @135# OHS. Wanted to go heavy on these, they are a weakness. Loved it, keep it up everyone. Turn that intensity level knob way UP!!

WOD from yesterday: 400 m rows all around, 15 hspu off dip bar, 8 pull-ups with blue band, 14 BS @ 95#, 15 ring rows: 13:27-52=12:35. Good stuff! Happy Thanksgiving everyone!!!

4 rounds + 5 pull-ups. Substituted 1.5 pood KB swings for the OVHD sqts. First time to use the big KB. Thanks Clayton for pushing me beyond my mental threshold. Another goal met! Happy Thanksgiving.

To those people who feel they arent seeing results, nutrition is #1. Anyone can come in here and do a WOD, but the people who are really toned and really see the results are disciplined in what they eat. That's 90% of this. Crossfit will get you Riped with a proper diet. My suggestion...do Crossfit 3 times a week and it will build your endurance...on your days off, focus on Cardio. Crossfit will help you build the endurance to get up to 3, 4, and even 5 miles so religiously do that on your off days and eat right 90% of the time and the weight will pour off and you will see a HUGE difference when you look in the mirror. Eat right, Crossfit, and do cardio and you will be in the best shape of your life. But, you cant eat what you want and expect results. Thats the key to this.

CFFTW WOD - 4 rounds using 35#OHS.Been off for about 4 days...too long! Good to be back! Happy Thanksgiving!

Happy Thanksgiving Crossfit Family :) I'm soooo ready to come back to the gym next week. Target has OWNED my life! Looking forward to an amazing cheat day tomorrow!!!

Great comments by all, even by the anonymous blogger. If you feel strongly about your thoughts, own them! Thanks Matt for the comments, couldn't agree more. Also, feel free to take this convo to the forum under Training. That's what it is there for!

Great Comments by all. I was one of those Endurance athletes that D and Matt talked about. For the first 3 months of Xfit i was complaining to Todd about how i felt like i didn't do anything. It is now 4 1/2 months later and i am fatigued. Experiencing all the signs of over training. I love Crosfit and our coaches.. they are right. They do know what they are talking about. Strength and strength endurance training seem to have a cumulative effect on my bod. BE patient - do what the coaches advise as much as you can - you will see results!

4 rds and 9 OHS - used dowel because my flexibility is nonexistent. lol. BUT...I did use the blue band on the last 3 of my pullup rounds so that's the plus to my delta. ;-)

I have been through some terrible things in my life, some of which actually happened.

Man is only miserable so far as he thinks himself so.

I have a theory that the truth is never told during the nine-to-five hours.

Arguments are to be avoided; they are always vulgar and often convincing.