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Friday, August 19, 2011

Team WOD

More people start showing up for the workouts. I am seeing some great motivation in some of them. It is always so delightful to see somebody burning with desire to give his best and beat the WOD. In my group there are all kinds of people-from the former couch potatoe, through the pregnant lady to the professional athlete. That is what I like about crossfit. All these people have nothing in common in their daily life. They all have different dreams, different goals. Their fitness level is different but you know what? They all get united in the evening, to get away from their problems, to face their fears, to show how tough they are! Everybody gives their best and then leaves for home feeling happy with himself. I love the two hours after every workout when I receive all kinds of messages, with people being thankful for the way my practice made them feel. It is so nice to know that you are making a difference in somebody's life. It is nice seeing people accomplish their goals....people appreciating your time and effort to help them be who they truely want to be!

The WOD:
Twelve people showed up. So I devided them in three teams of four. Two people on the team were doing tire sprints(one sprints to the tire and then sprints back dragging it and the other one rests, till the two of them have 3x100(50metres sprint and 50metres tire sprints each).
The other two on the team are doing max rounds of 5pull-ups and 10 air squats.
The teams do it for 25minutes and then add up together the rounds from the pull-ups and air squats to see whoever won. The team that loses makes 400metres run and 20burpees.


25minutes teams of four:
3x100m. tire sprints
max rounds 5 pull-ups;10 air squats


















There are NO EXCUSES for missing the practice


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