Friday 2010 03 12

Skill

• Running Mechanics

                               or

• Oly lifts skill

WOD

“Houston Crippler”

• 30 Back Squats @ your own Body Weight
• 1 mile run

               For time

Again, thanks to Carlos for this WOD. This is Houston’s very own Benchmark. This will complete this week’s benchmarks and next week we will continue with our regular scheduled WODs. These last two weeks were planned to test you in all areas of fitness. I hope that you all have taken advantage of these two weeks. We will be returning to all this events in the months to come to, check your progress. It might be distributed through out a month or two, but it will be done. CrossFit is the only program or place where you can measure your progress physically and not by a scale. Progress is in your health, fitness level, and your will to continue to work hard at any one thing and all things at the same time.

“If you do not like SUCCESS, then CrossFit is not for you.” In CF we must go through some uncomfortable times, through sweat and sometimes tears. You will meet Mr. Pukie from time to time. You will be sore from time to time. However the return you will get from your efforts,  is the ultimate gift that you can give to yourself. CF is the only place where people care about you, whether you come to RCF go to Houston or go to Japan. They will push you and coach you, and make sure that you get results. However, RESULTS ARE NOT GUARANTEED, THEY ARE EARNED. We cannot give you anything, but good training, proper instructions, and motivation; you must get all that and create your own body, your own fit and healthy lifestyle.

Again, lets enjoy this WOD and show Houston that we love good challenges.

Ranger CrossFit: “The Valley’s Leading Experts in Health, Sports, and Elite Fitness”