Michelle and Olivia -- Post Helen:

"The only other thing you really need to understand is how our bodies respond to training. First: The human body adapts to stress. Throw us in ice-cold water every day and we’ll sprout subcutaneous fat for insulation; expose us to the desert sun and our skin will darken. What this means for getting in shape is that each week, you have to stress your body a little more than last time — lift a little heavier, run a little harder."

I got this quote from a recent article in Men's Journal, "Everything You Know About Fitness is a Lie". If you're a student at CFD, consider it mandatory reading. It describes CrossFit at it's core and exactly what we teach here.

Learn the fundamentals. Practice them regularly. Get strong, powerful, and flexible with simple, basic movements. Execute with perfect form, quickly whenever possible. Focus your attention. Use competition and the clock ONLY as a training tool, when beneficial for your improvement and growth. Show up... don't quit... ever.

No quitting!

Let's Work:

push press/ Jerk: 3-3-3-3         2-2-1-1-1

• 15-12-9-6-3 Hang Power Clean (115/ 85)
• 50-40-30-20-10 Double Unders

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