When you choose to train at a CrossFit gym, you make the commitment to work hard, to be open to learning new movements, to training your weaknesses and making them your strengths, to be a part of a community of people with high levels of integrity and work ethic. You come in every day and meet challenges you never thought were possible for you. You go there with that expectation and it's our job, as CrossFit trainers and gym owners, to provide that training, that platform, to carry on what Greg and Lauren started, to push the margins of your experience and help you grow and become stronger - both mentally and physically. (Read, You Need Me, CrossFit Again Faster)
We follow the WOD on the main site primarily, because that programming IS the art and essence of CrossFit. Some days we aren't going to like the choice of the workout because we are afraid of it, it's uncomfortable in some way, or we don't feel like we are very good at it, but that is the beauty of it. We become better at those things by doing them. Every day is programmed. It seems random, and it is to some extent, but there is a reason behind the choice, and over the long run, that choice works well with the next day and the next.
When you skip it or choose not to do it because you just don't like it, you are only defeating yourself in your overall training. Come in every day prepared to face whatever the workout of the day is. Put everything you have into it, no matter if you like the workout or not. Make it your goal to take it on and learn from it in some way. That's what it is meant for. If that isn't what you are looking for, CrossFit isn't for you, and that is ok. It doesn't have to be. But if you want to train here, that is what we do. CrossFit.
4 rounds, each for time of:
- 800 meter Run
Rest as needed between efforts.
Post times for each round.
(Some words of wisdom, the essence culled from something Adrian Bozman told their clients at San Francisco CrossFit that I felt quite appropriate to CrossFit Flagstaff today):
It's looking a lot like winter in our neck-of-the-woods. This is a good thing! True fitness is not something that can only be expressed in climate controlled comfort. Exposing yourself to something as simple as a temperature change can add a little extra something to your workouts (spice?). Mentally, it is good to know that you are good to go regardless of the environment you find yourself in. The fortitude developed and required by showing up in the dark and cold at the beginning/end of your day is just as important as the physical improvements your workout will bring. Self improvement is rarely comfortable anyway, so the cold ain't no thang. Right?