i think i can i think i can i KNOW you can.

Just a few of the kickass SAVages who came to play at this summer's 1st beach WOD

There are always certain things we avoid at CF.  Skip a part of the warm up we don't like.  Run instead of row, row instead of run.  Do kipping pull ups instead of the strict ones we always want you training.  Or maybe sticking to the most scaled version of a movement instead of doing fewer reps at a slightly more challenging level.  As hard as crossfit is, I get it, sometimes you just don't want to struggle though yet another thing.  But we want you to get better, we want you to get a base strength so that you are protecting yourself from injury down the line. 

On the other end of the spectrum there are those fancy movements that seem reserved for only the most athletic and "elite" crossfitters, but don't be fooled, maybe there was a time when you couldn't do a proper air squat, and now you can. There was a time when I couldn't do double unders or pull ups and now I don't think twice about either.  There was a time when I wouldn't let an *unnamed member* do a barbell power clean and jerk (subbed in 15lb dumbells) because her form wasn't there yet, and now she pr'd at 125 and has way more in the tank.  From the most basic to the more complex, we all started somewhere, and through practice, got somewhere better.

Ignoring parts of your warm up, ignoring mobilty work, shorting ROM, spending time doing the things you're good at or standing around when you could be practicing a weakness.... quit that $#!t, we're here to improve, to test ourselves and SURPRISE ourselves.  With time, dedication, positive self talk and drive you are capable of ANYTHING.  So stop saying you can't, you'll never, or you won't, and DO. 

WOD FOR WEDNESDAY
15 minutes skill work: choose progressions for either: pull ups, muscle ups or hand stand push ups, no other movements.
then
4 rounds for time
20 ball shots
20 sit ups
20 back extensions

Now you know the WOD
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