WOD – 20120803

CF 314 – 20120803


Complete Seven Rounds:
Max Repetition Pushups
50-meter Sprint*

*Rest as needed between rounds.

The following is a lengthy explanation of how perfect your pushups need be. Read it if you’ve got time. If you haven’t, just post your number of pushups to comments. I don’t care how fast you run the 50-meter sprint, but you had better be able to look any man square in the eye and tell him to go to hell if he questions your effort level on the sprints.

Pushups are for quality and to be executed with perfect form. Hips move at the same rate as your chest, holding a perfect hollow body position. See here: (http://www.youtube.com/watch?v=VyrUmzIHmzw; and here @ 0:45s for lack of hollow body position: http://www.youtube.com/watch?v=XVhFIzyCfgw) Chest goes to deck (I like to touch my chin as well to ensure full range of motion) and full extension of the elbow joint at the top. Full extension at the top of the pushup  means you should be able to externally rotate your arms while in the high plank position.  If you can’t, you’re likely doing halvsies. No one likes that. (Halvsies: http://www.youtube.com/watch?v=XvVDSWXCCX4&feature=related)

Now, the spirit of this workout is to complete EACH set up pushups to total failure EVERY round. This will likely result in fewer cumulative pushups than if you were to set a reasonably high number of pushups to aim for each round – deal with it. I’m reminded of the man to which Teddy Roosevelt refers in his “Citizenship in a Republic” speech in 1910: “the man / who is actually in the arena / whose face is marred by dust / and sweat and blood.” Shoot for THAT level of effort on each round.

Why this WOD?

Here’s what I love about this WOD: you can do it anywhere, anytime. And it is positively crushing to boot. As many know, I’ve recently taken on a new role in my life: father. And holy smokes, you CrossFitters out there doing it every day with a little one or two or three to take care of first and foremost above your own fitness, KUDOS. I have a new appreciation for you. I’ve gone from regularly getting in 7-10 workouts per week to struggling to fit in 3 or 4. I’ve really come to appreciate workouts like this that you can do 10 steps from your front door and be finished within 30-minutes.

CrossFit 314 will be moving into our new space VERY soonly – within a week or two!! –  but until we do, we’re going to be posting some workouts that can be done from the comfort of your own home. (Well, I take that back. If you’re comfortable during your WOD, you’re doing it wrong.) Some of my favorite workouts I’ve discovered as of late can be completed within the confines of a 4’x6′ area rug – ideal for when you lay the little tyke down for a nap and need to sneak in a WOD while staying close to the crib.

Surely, there are too many words in this post for my partner Tim Schultz to make it all the way to the bottom, so if someone reading this would be so kind as to judge him while he performs this WOD and no-rep his sorry @$$ for the slightest infraction of the perfect pushup guidelines listed above, I would most appreciate it.

Good luck. And don’t plan on shampooing your hair after this one.

The Space

Many of you have inquired about the location. So, Tim and I took a trip down there and snapped a few pics for you.

I took these from a small mezzanine that we will have access to. Had to shoot around the stationary bikes, but that won’t be a problem for long. Check out the sweet entry way! We even have a little area where you can hang out and talk about how much you love your new gym!

And the workout area. Suffice to say that once all of the machines are gone, the space will really open up.

We are very excited to bring a new style of fitness to this great facility. Lots of room for lifting and sprints, high ceilings for rope climbs and ringwork, full garage door for quick access to runs and sled pushes. We couldn’t find Waldo, but maybe you can spot Tim in this picture.

You’ll have to take my word that the locker rooms are awesome. Something a little too creepy about taking pictures in there.

Things are moving along right on schedule. Stay tuned for more information about our Grand Opening! If you have any questions, contact us at info@CrossFit314.com.

What is CrossFit?

Welcome to CrossFit 314. We are a new CrossFit gym, opening on September 1, in South St. Louis County, MO. Our goal is to improve your life. If you play sports, we want to make you better. If you have kids or grandchildren, we want to give you the strength and energy to play with them. If you are ready for something that is fun, we want to help you be the fittest, healthiest person you can be.

What is CrossFit?

Video courtesy of Reebok CrossFit.