Day 9: Thursday, February 12

Facebook: The Wod Life Backflip Wall Balls with Noah Olson

Training with Integrity (from a post by Alissa Ackerman Tabata Times)

“Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself?”

“Training with integrity means being consistently asking the best of yourself. Never getting complacent. Executing proper form with light weights and with heavy weights. Focusing on quality over quantity. I don’t care that you can do 100 reps of whatever weight with terrible form. You don’t look like a badass. And you won’t look like a badass in rehab either. Not only should bad reps not count, but they also have the potential to damage your body. Training with integrity often involves no-repping yourself as part of a commitment to quality. Especially when no one else is watching. “



  • 5 Man/Woman on Fire Burpees
  • 5 each Jump over kneeling partner/scoot through under partner

Met-Con WOD:

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Hang Power Cleans 
  • 10 Box Jumps
  • 15 Sit Ups

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Burpees
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 45/35/15 (or PVC pipe)

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 12, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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