So, I had a friend that is my age pass away yesterday and James Gandolfini past away today at a young age as well.  This got me thinking about a lot and what matters to me and what really doesn’t… so, simple blog post tonight.  What would you do if this was your last week on earth?

Today:

20minutes to establish a 1RM Snatch

then

Every 30 seconds for 4 minutes complete 1 Power Snatch.  You want to aim for about 70% of the 1RM for the power snatches.

What is CrossFit for hope?

This is last years video on the event and it should be exactly the same this year or better.

This year CrossFit Woodbridge will be participating in CrossFit for Hope on the National Mall.  Last year was a big hit and a lot of money was raised.  Lets all make a commitment to support this in some capacity.  Brian Wilson from Patriot is heading this event up and is currently working the plan and timeline.  Hopefully, we can bring as many people to the mall on July 6th to get after it for the kids!!

CrossFit Woodbridge’s CrossFit for Hope donation page

Today:

AMRAP in 9 minutes

3 Back Squats (225,155)

6 pull-ups

9 push-ups

A good question was posed in the comment section last night.  I had a series of posts that started on Monday about the brain making non-cognitive decisions and how that related to bodily movement and sport but, I’m going to answer the question posed by James.  ”Is the goal of CFW to entertain people for an hour a day and send them home or train average people off the street to be elite athletes with a strong understanding of programming and advanced functional movements?”  Yes.  The answer to both questions is yes.  It has been my goal since starting CrossFit while deployed to day one of CrossFit Woodbridge in my parents garage to train people to the best of my ability and give them a better experience than any other coach or gym.  My gym, the people that work for me are under the same tenants.  This is a training facility for people want to learn, get better and to have fun.  Everything we do revolves around making this gym and community better in some capacity.  Whether that means us telling things you don’t want to hear or playing music that you may not like to constantly changing the way we do things to get better for our community.  So, yes, this is a fun, entertaining online forum as well as a learning experience.  I’ve always wanted to keep it light, keep it fun and make sure people aren’t getting bored with what they left other gyms for.  Making people into elite athletes isn’t the goal here at CFW.  It’s a very nice thing to have people that have elevated their fitness to a level in which we call “elite” but, it’s not the goal.  Our goal is, and always will be, is to take people who have zero, absolutely zero knowledge of CrossFit or fitness for that matter, work hard with them and move them toward a better life.   Luckily we are able to do this.   Luckily, we are also able read all the e-mail messages, facebook posts, comments and letters from those same people telling me and all my coaches how we have changed their lives.  That’s the goal.  To have the indirect ability to help husbands and wives to talk at their dinner table again, to save marriages, to bring people together, to celebrate a below parallel air squat, pull-up, double under, push-up, the loss of 5 pounds, the loss of 100 pounds, to see someone cry from the joy of finishing a WOD with their friends, to get Christmas cards, wedding invites, graduation invites, being named “the single most inspirational person in my life”, these are incredible, unexpected byproducts of what myself and CFW has tried to bring, and that is excellence.  What we have built can’t be defined here but it’s seen in everything I mentioned above and in day to day classes.  That’s our goal.

Today:

Run to track
100 DUs
80 Squats
60 ABMAT
40 Pull Ups
20 Burpees
Run to track