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TUESDAY – 9.2.2104


TUESDAY – 9.2.2104



3 x 1 Min Air Squats
3 x 1 Min Barbell Back Squats
3 x 1 Min BB Front Rack Lunges

*Each 3 x 1 needs to be completed before moving to the next movement
*30 Sec Rest between each minute
*90 Sec Rest between each movement
*Score is total # of reps for each 3 x 1

4 Rounds
15 Power Cleans 115/155#
25 On Bar Push Ups
300 M Run

L2 105/135#
L3 85/115#


CFV, I hope you all had a wonderful holiday weekend. The rest we receive will be well spent by the end of the week.

What you’re about to read is a blurb from the CrossFit Journal from a a lecture that HQ trainer Pat Sherwood presented to the Maine State Police Criminal Justice Academy on Intensity(and its role in fitness)

“Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.
Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.”

Pat Sherwood
June 28th 2008

The reason why I wanted to share this with you is because I feel we often forget that intensity = results. I could push a 50# rock 50 feet and take an hour to do it, or I could push that 50# rock 50ft in a minute and repeat that 4 times. You tell me what is going to get me to a fitter PH.
Many times we look for outside factors as to why am I not getting the results that I want, when we need to look to ourselves and how hard am I really working to get the results that I want. Make the most of your time in the box push hard, try your best and at the end of the day feel accomplished that you didn’t hold back not even when the last 10 seconds flashed on the clock.


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