March 1 2010. New Schedule
It’s March 1st and our new class schedule goes into effect today. I understand it may take a little time to adjust, but these changes will benefit all of us and our training. Please check the calendar on the home page and print out the new schedule.
The TEN TENdencies of a Crossfit Athlete
By: Mario Ashley
Crossfit Redline, Naples, FL
1. The stopwatch is your best friend, NOT your enemy.
2. When, dealing with injury (notice I said when, not if) stop what your doing and take care of it. Period.
3. Standards are also your best friend, NOT your enemy. Without them we would never know our true potential.
4. There is no such thing as weakness if you work at them often enough.
5. Know your strengths and keep them that way.
6. Smile: It cost nothing but means everything.
7. Once you have mastered the mechanics of a movement it’s your duty and obligation to teach it to others. A great coach is a by-product of a great athlete.
8. If you don’t like the Zone Diet then consume 40g of Carbohydrates, 30g of Protein, and 30g of Fat with each meal.
9. Goals: We all have the same kinds of goals just different degrees.
10. Nobody is forcing you to do Crossfit so have FUN with it.
WOD:
Every minute on the minute for a max of 20 minutes perform:
2 Power clean and jerk with 70% of your 1 rep max
6 KBS (W 35# M 53#)
The time left in the minute after you complete this is your rest. If you fall behind and are unable to complete the prescribed number of reps for the two movements within the minute, rest until the next minute starts and try again.