Hard Work.

WOD:
12 minute AMRAP
25 Burpee buy in - must complete 25 before beginning
135/95 lbs Front Squat x 3
Push Ups x 15
Sit ups x 15

FINISH - Jump rope battle


What defines hard work? Sweat? Heart rate? Vomit? What dictates whether an individual is working hard? Fortunately for us CrossFitters, this doesnt have to be a subjective answer. We use physics... shout out to Harry Cardinale.

It is a simple physics equation. Hard work is defined by how much power we create, which is to say our INTENSITY. The variables are as follows: Force (F) used to define the weight being moved (d) used to define the distance that weight is moved (t) used to define the time it takes to move that particular weight that particular distance. The equation is as follows: (F x d) / t = Absolute Power = INTENSITY. In CrossFit, we maximize the distance through mobility and proper form while decreasing the time it takes to move the load. Simply put, we move LARGE LOADS (F) LONG DISTANCES (d) QUICKLY (t). Our intensity is designed to be maximized.

What does this matter? Whether your desire is to lose weight, pack on muscles mass, decrease your mile time, WHATEVER, progress can only be made by maximizing our intensity. Like I said, hard work.

So lets make this Saturday our first day of our long term commitment to always work hard. See you all in the AM.