WOD'S ARCHIVE

  • WOD 03-30-2013

    By CrossFit Secaucus | In WOD | on March 29, 2013

    STRETCHING 5 MINS
    WARM UP 5 MINS

    SKILL
    PUSH UP

    WOD

    3 ROUNDS OF
    32-16-8

    LUNGES
    PUSH UPS

    SUSTAINED EFFORT 20 MIN CAP

    CONTINUE READING
  • WOD 03-29-2013

    By CrossFit Secaucus | In WOD | on March 28, 2013

    STRETCHING 5 MINS
    DYNAMIC WARM UP 15 MINS

    SKILL 10 MINS
    JUMP ROPE

    WOD

    ‘ANNIE’

    50-40-30-20-10 FOR TIME

    DOUBLE UNDERS

    SIT UPS

    (IF YOU DON’T HAVE DU’S, MULTIPLY NUMBER BY 3 FOR SINGLES)

    CONTINUE READING
  • WOD 03-27-2013

    By Eddie Maresca | In WOD | on March 26, 2013

    STRETCHING 5 MINS
    WARM UP 10 MINS

    SKILL 10 MIN
    JUMP ROPE

    WOD

    300 SINGLES
    400M RUN
    75 SB SDLHP
    400M RUN
    60 V-UPs
    400M RUN
    45 SB FLOOR TO SHOULDER
    400M RUN

    SUSTAINED EFFORT

    CONTINUE READING
  • WOD 03-25-2013

    By Eddie Maresca | In WOD | on March 24, 2013

    STRETCHING 5 MINS
    DYNAMIC WARM UP 10 MINS

    THRUSTER REVIEW 10 MINS

    WOD

    100 SANDBAG THRUSTERS FOR TIME (MAX EFFORT) #40/20

    REST 5 MINS

    3 ROUNDS OF

    25 PUSH UPS
    30 JUMPS OVER SANDBAG (SIDE TO SIDE)

    CONTINUE READING
  • WOD 03-23-2013

    By Eddie Maresca | In WOD | on March 23, 2013

    STRETCHING 5 MINS
    DYNAMIC WARM UP 10 MINS

    WOD

    TEAMS OF 2

    RUN 1600M
    300 SQUATS

    THEN

    100 BURPEES

    SUSTAINED EFFORT

    CONTINUE READING
  • WOD 03-22-2013

    By Eddie Maresca | In WOD | on March 21, 2013

    STRETCHING 5 MINS
    DYNAMIC WARM UP 10

    WOD

    4 ROUNDS (FOR TIME)

    RUN 800M
    100 BUTTERFLY SIT UPS

    IF YOU HAVE TIME AT THE END, MAX REPS PUSH UPS FOR ONE MINUTE

    SUSTAINED EFFORT

    CONTINUE READING
  • WOD 03-20-2013

    By Eddie Maresca | In WOD | on March 19, 2013

    STRETCHING 5 MINS

    DYNAMIC WARM UP 5 MINS
    WOD
    4 ROUNDS
    50FT  BEAR CRAWL
    21  DIPS
    15  DECLINE PUSH UPS
    9  SUPERMANS
    25 MIN CAP – SUSTAINED EFFORT
    CONTINUE READING
  • WOD 03-18-2013

    By Eddie Maresca | In WOD | on March 17, 2013

    STRETCHING 5 MINS
    DYNAMIC WARM UP 10 MINS

    WOD

    AMRAP 15MINS

    10 BURPEE BROAD JUMPS
    10 LUNGES (TOTAL)
    10 SIT UPS

    CONTINUE READING
  • WOD 03-16-2013

    By Eddie Maresca | In WOD | on March 15, 2013

    STRETCHING 5 MINS

    DYNAMIC WARM UP 5MINS
    SKILL  10 MINS
    THE SQUAT
    WOD
    RUN 400
     
    THEN
    30-20-10-20-30
    SIT UPS 
    JUMP SQUATS
    MOUNTAIN CLIMBERS
     
    CONTINUE READING
  • COMPETITION

    By CrossFit Secaucus | In WOD | on March 15, 2013


    Crossfit is defined as “the sport of fitness.”  Sports by their very nature require competition. They allow us to determine how well we can perform under pressure.  The Crossfit “Bible” recognizes that implementation of the Crossfit programming “harnesses the natural camaraderie, competition, and fun of sport or game [and] yields an intensity that cannot be matched by other means.”  Basically a competitive setting motivates an “unprecedented output” from the athletes.  This is why performance on each WOD is often scored and/or ranked.  It helps to encourage competition.  However, although counter-intuitive, competition doesn’t always require being the best in a class.  Rather, it requires being the best that you can be in the class.
    Competition is primarily about challenging yourself to be better.  This is the main reason WOD performances are scored, to track individual progress.  We can compete against others on a regular basis, but we are our toughest critics, and our toughest opponent.  Competition requires the discipline to show up consistently, prepare thoroughly, listen intently, and eat correctly.
    Some athletes focus too much on who is finishing first or last; and who is doing partial reps, or “missing the corners” on their runs.  These athletes are wasting what little time they have in class to consult with the coaches, prepare their grocery list, or track their progress in their notebooks.  Unless you are a coach or a certified judge, “it is not your job to no-rep your fellow Crossfitter during regular workouts.”  Instead, focus on your own workout, push through and become your best every day.
    Competition can be a critical driver of performance, but not if you allow it to interfere with your individual progress.  “The competitor to be feared is one who never bothers about you at all, but goes on making his own business better all the time.” – Henry Ford.
    What kind of competitor are you? Drop a comment below so we can discuss.
    Your partner in strength,
    Coach Rob
    CONTINUE READING
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