4 rounds for time;

• 60 unbroken double unders
• 30 unbroken wall balls - 20#/14# to 10 ft

Beyond the Whiteboard is a pretty slick program that allows users to display, track and analyze their CrossFit Data.

We've decided to roll it out to you peeps. However, before we going paying $300 month for everyone to use it, we've enrolled in a small trial which allows 10 members to utilize the program.

So, if you received and email invitation from us via Beyond the Whiteboard -- please sign up and assign CFD as your gym. If you feel we picked you in error, let us know ASAP so we can tap someone else as one of the first 10 users.

There's a lot of other features beside WOD posts:

• Rankings
• Meals
• Weigh ins
• Measurements
• Facebook syncing
• Twitter syncing
• Work / Power output charts

And more!

Have you been following the CF Games site (http://games2010.crossfit.com/)? Seen the WODs?

Overall – how are you regarding them?

A. Terrified
B. Doable

I'm with B. They're doable, right?

Just take a look at the WODs from the Arnold Classic:

Anyone at CFD could do them – heck you HAVE done one or two already, we just didn't name it when we did.

That's the beauty of scaling CrossFit. You adapt the WOD to challenge your current level of fitness given a specific approach to the WOD for the day (eg – finishing with a “good” or an “elite” time is one)

I think there's this intimidation factor that these competition WODs are gnarly beasts to be feared. Well, any WOD should make you a little nervous but the WODs so far, with little exception, has been tough but fair. Some are better than others in quality of programming but none have weights, loads or reps that are beyond the pale of what we do here @ CFD every day if you're in “CrossFitter” territory fitness wise.

Point is – there's nothing to be afraid of here. They're just workouts. You can kick your own butt through them just like you do the daily WOD.

How FAST they're getting done, that's another story. Some seriously sick numbers are being put up all over the place. That can be intimidating if you let it be. But are you really competing against them or is it just you vs the WOD and are you better than you were? All those super numbers mean is you have some more work to do, some more space to fill under that curve representing how much butt you can kick across broad time and modal domains.

Today's Workout

*** Part One - In Gym WOD ***

A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed (minutes, hours -- as needed, get it?)

*** Part 2 ***

Hook up with some buddies to do this however you can. Grab a stopwatch, head to the UCD track, the CFD parking lot or wherever and

Run:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

percentages represent perceived effort.

post times, loads and notes to comments

So we have deadlift in today's WOD -- and while deadlift is all about CNS -- it's first about midline stabilization. Keep the knees back, tension in the hamstrings, neutral pelvis, neutral spine and your midline TIGHT. It's imperative you use the belly breathing techniques we've taught. If you missed those days -- ask us.

However, while certain elements of the deadlift are universal (ie, knees back) -- back angle is not one of them. Your back angle might be different than someone else's though -- and that's ok and expected. Take a look at the set ups here:

Today's Workout

5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups*]
rest 3 min b/t rounds
(* interpret as you want -- pronated grip, supinated grip, chest to bar, chin over bar, strict, kip etc..)
(record total rounds and reps as score)

post reps and rounds to comments

Double on Mon and on Wed