Motor City CrossFit

WOD
Hang power clean
1-1-1-1-1-1-1

Cool down
5RFT
Burpee broad jumps, 50 feet
Backwards run, 50 feet

Warm up
Platform Deadlifts 5-5-5

Group WOD
100 feet walking lunges
21 Pull-ups
21 Sit-ups
100 feet walking lunges
18 Pull-ups
18 Sit-ups
100 feet walking lunges
15 Pull-ups
15 Sit-ups
100 feet walking lunges
12 Pull-ups
12 Sit-ups
100 feet walking lunges
9 Pull-ups
9 Sit-ups
100 feet walking lunges
6 Pull-ups
6 Sit-ups
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Warm-up
3RFT
10 Tuck jumps
Bear crawl
10 Jumping jacks
Crab walk

WOD
‘Karen’
150 Wall ball shots

In the past few years that I’ve been a CrossFit Instructor, I can’t tell you how many times people have mentioned to me that they know somebody that would be great at, or needs, CrossFit. Maybe it’s somebody that they know that played sports in college that is in really good shape. Or maybe it’s somebody that is really out of shape. Maybe they’re a smoker, or have a bad back – who knows? I always respond with the ol’ “Well, have them give me a call!” line. Sometimes they do, sometimes they don’t.

At what point does somebody ‘need’ CrossFit anyway? How does anybody know if somebody will be good at it? Does it matter?

One of the most valuable lessons I learned in business is that there needs to be diversity in thinking. More opinions from different people with varying backgrounds usually leads to the most comprehensive decisions and innovative ideas. Is working out any different? If somebody keeps telling you to jog 30 minutes per day and to eat a low fat diet – and that is the only person you ever listen to – that’s probably going to be your workout routine. Isn’t it?

What about friends? Does anybody really want to only be friends with people that believe everything they believe?
Don’t most people want to be a little more well rounded? I know I do!

I don’t want to make this a discussion about race or politics – but I think it serves as an example for the point I’m trying to make. CrossFit strives for diversity in fitness. We don’t want to be marathon runners or powerlifters – nor do we want to be competitive sprinters, gymnasts or olympic weightlifters. BUT if we embrace and respect ALL of these sports/activities our fitness is going to be pretty well rounded and in my opinion optimal for living our lives.

So if this is the case, does anybody need CrossFit? Is it important that they’re good at it? Absolutely not!

At my gym, I want people that are out of shape, uncoordinated, weak and slow. I want people that are fast, strong, powerful, agile and flexible. I want men and women. I want 6 pack abs and spare tires. I want democrats and republicans. I want vegans! (although we’ll try to convert you ). I want people that are reserved and people that are obnoxious. I want administrative assistants, computer programmers, cops, stay at home moms, vice presidents and landscapers. I want black people and white people, young people and old people.

I don’t try to convince people to try CrossFit because I think they’d be good at it or because they need it. I try to convince people to try it because I like them or I think they might me a good addition to the group. Fitness actually has very little to do with it.

CrossFit attracts people as diverse as the program itself. Desire and commitment are the only requirements.

Do you need CrossFit? You may. Will you be good at it?? Doesn’t matter.

See you soon!

Strength
Push Press 1-1-1-1-1-1-1

Conditioning
Complete 150/100 push-ups for time. While performing the push-ups, you may rest in the plank position with the arms fully extended. any other position constitutes a foul and you must perform a short shuttle run before continuing.
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Warm up
Dynamic & Band  sprints

Group WOD
21-15-9
Back squats 225
Ring-dips
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JPM”s final WOD

20 Min AMRAP
Total reps
Run 400 meters
1 18′ rope climb
Max double unders
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Check the photo gallery tomorrow for more pics.

John’s not the only one leaving us! Tomorrow is Melanie’s last WOD before she heads back to K-zoo for school as well!

Warm up
1 Clean & Jerk every minute on the minute for 10 min
85% 1 RM

Group WOD
Total Reps
2 min DU
2 min sit-ups
90 sec DU
90 sec Sit-ups
60 sec DU
60 sec sit-ups
30 sec DU
30 sec sit-ups
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Warm up
100 Russian box jumps

Group WOD
“Ryan”
5 RFT
7 Muscle-ups
21 Burpees
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