This is my “CrossFit doesn’t have to be fun to be fun” face.

The 4th workout of the CrossFit Open will be announced tonight and just like in previous weeks a few of us will get together to do a trial run of it.  The first year of the CrossFit Open I was a scoreboard junkie and pretty much a nervous wreck before the WODs.  I feared the exposure of my weaknesses and lived and died by my performance.  This year is different because I have 2 simple mantras.  The first one is simple:  As I warm up I remind myself that this is fun!  That’s right.  All of the suffering should happen in training so I can actually have some fun competing.  When I’m loose I’m positive, I get more reps, and generally perform better in a state that wrestlers call “relaxed intensity.”  There’s only 2 weeks left in the Open and I encourage you to have fun this week!  The other mantra is to trust my training.   At this point in terms of Open standing the hay’s pretty much in the barn.  There’s not a whole lot we can do other than skill practice so what’s really happening is a test of fitness.  I trust that I’ve prepared myself either to the best of my abilities or at least as much as I’m going to get to and so when I’m warming up I’m relaxed, confident, and ready to enjoy some mass quad destruction.  So for 13.4 you have two mandates:   Trust the hard work you’ve put in and have some fun doing what you love with your friends.  That’s what it’s all about!

27/March/2013 Wednesday WOD – Courtesy of CrossFit.com

Nasty Girls

3 rounds for time of:
50 Squats*
7 Muscle-ups
135/93 pound Hang power cleans, 10 reps

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*I’m telling you right now that if you’re doing today’s WOD and the Open WOD tomorrow you should cut the air squats in half.  Or be smoked.  Your choice.