WOD 092513

 

Buy In
Row 400M
3 Rounds
5 Wall Walks
5 Skin The Cats
10 Pull Ups
------------------------
WOD
50 Double Unders
10 Muscle Ups
30 Burpees
50 Double Unders
20 Burpees
50 Double Unders
10 Burpees
50 Double Unders
10 Muscle Ups
50 Double Unders
5 Burpees
------------------------
Cash Out
Calf Stretch on wall/box
Roll Calves on roller
Roll Pec's on wall with LAX ball

Don't be fooled by a scary-sounding workout of the day (WOD) such as “Death by Burpees.” It's not literal, people. But it's understandable why you might think so. “CrossFit is known for its intensity. When people who are new to CrossFit don't know how to gauge that intensity, they may feel nauseous or sick,” says Yumi Lee, a Reebok athlete and celebrity trainer to Jessica Alba and Hugh Jackman. Intensity isn't something you add right away. At a good CrossFit gym, or “box” as they're called, coaches will help you build a foundation, teaching you about technique and consistency. Once you've got those down, then you can add intensity. Without proper form, there's no point to add speed or volume because you won’t make any fitness gains and may injure yourself.

If you still start to feel bad mid-WOD, stop and let your body recover, Lee advises. “Learning the difference between discomfort—which is common—and pain—which is uncommon and can be avoided—is part of the learning process when starting Crossfit,” adds Noah Abbott, a coach at CrossFit South Brooklyn. “It's okay to be uncomfortable, tired, and sore, but it's not okay to be in respiratory distress, exhausted to the point of systemic failure, or injured.”