For Time

1 Mile Run

4 Rounds

1 Deadlift (300/185)

2 Muscle Ups

3 Squat Cleans (185/125)

4 Handstand Push ups

1 Mile Run

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There will be a scaled workout on the whiteboard for this WOD for those of you that can not perform these exercises as listed.

COMMIT TO THE TASK AT HAND

By Paul Flores

There are a few members who feel that they are in need of multiple workouts per day.  Although this type of workout program may result in some fitness gains, those gains, if not monitored closely, are rather short lived.  If you feel that you would like to try those multiple workout days, it is imperative that you pay very close attention to your nutritional needs and the amount of rest you get in between sessions.  One other area you need to pay attention to is your mental focus during each of the workouts.  If you find that midway through your workout you hit a rough spot and the thought of easing back a little comes to your mind because you have to do another workout, you must commit to the task at hand.  Don't allow this mindset to take place.  It waters down the whole multiple workout purpose and goal.  We call these workouts that lack mental focus "garbage workouts."  They are just taking up energy and not offering up any real fitness benefit.  Instead, what you must do is put that second workout on the back burner and absolutely attack the workout you are engaged in at the time. In other words, be present in your current workout.  The mental energy needed to get through a CrossFit workout must be well spent.  The will power to keep the intensity high during a Crossfit workout must remain top priority.  Focus on the task at hand.  Get the most out of what you are doing by committing totally to the task at hand.  Who knows, you may not need that extra workout after all.

We would like to thank all of you that invited your friends and everyone that came to the FREE class on Sunday.  It was great fun watching you attack the workout, we hope to see all of you soon!