Dec 31st, 2013
Author: CrossFit CDR
Category: CDR Community
Happy New Year!
Have any of you made New Year’s resolutions? Most think that the new year is a great time to start over, but you don’t have to wait until January 1st to start tackling some new skill or to make a change. I know many people want to get that first muscle-up, kipping pull-up, or handstand push-up, but just don’t know where to start. There are many skills in CrossFit that are difficult to master, and it takes years of hard-work and dedication, but don’t feel discouraged. The most important challenge in tackling new skills is setting REALISTIC goals. Many of us want so badly to get that first muscle-up, but haven’t mastered dead hang pull-ups or ring-dips, two moves that are essential for the muscle-up. If you do not practice on mastering these foundational skills and just try to get a muscle-up, chances are you’ll fail and then want to give up. CrossFit is not about feeling disappointed or embarrassed, it’s about admitting your weaknesses and doing something positive to improve them. I am going to encourage everyone to make a goal for their 2014 CrossFit season, whether its a muscle-up, bodyweight snatch, or 300 lb. dead lift, and share it with a coach. We are always here to provide you with techniques and strategies in order to achieve your goals and get you REAL results!
Workout of the Day
Come celebrate the New Year with us and tackle this WOD…it’s sure to get you in the spirit for 2014!
500 m row
14 Power Snatches #115/75 (Adv= 135/95)
20 Pull-Ups (Adv=C2B)
14 Thrusters #115/75 (Adv=135/95)
20 BJ # 30″/24″
14 Power Cleans #115/75 (Adv=135/95)
14 Front Squats #115/75 (Adv=135/95)
20 KBS #70/53 (Adv=97/70)
14 Burpee Dead lifts #115/75 (Adv=135/95)