Friday

"It is not the size of a man but the size of his heart that matters." -- Evander Holyfield

Helen for Joe and Melanie
Run 400
21 KB swings
12 pullups X 3 rounds

13:08 Joe (35lb and green band)
15:24 Mel  (20lb and Jumping)

10min  AMRAP of Tire Flips for Tristen

83

Tire Sled pull (50m), flip(Black tire) and PP(at 75 lbs BB) for Jeremy

12 min  AMRAP
7 rounds

Crossfit as a tool  (courtesy of Crossfit Nation) 

http://crossfitnation.typepad.com/my_weblog/2011/02/crossfit-as-a-tool.html

Crossfit if used properly is more than an exercise program, it's training for life.  Your life.  The reason we say Crossfit is as good for grandmothers as it is for Olympic athletes is because it is completely adaptable to everyone.  Not only with scaling but with how you use the actual program.  You are training for "your life".  Just because you are in a class with someone who blows away every exercise doesn't mean that is how you need to train.  Remember you are there for you and what you need.  If you don't know how to do the exercises properly there is no sense in going heavier and not keeping form just to keep up with so and so.   This is not an over night process.  It takes time.   You will know when it is time to push to the next level.  Don't worry, we will let you know when you are ready to move if you fail to make the change on your own.
Use the WOD's as tools, it doesn't have to be balls to the wall every time.  If you suck at something try to get better at it, practice.  Don't have strung together double unders and Annie comes up.  Don't worry about your time at all and practice your double unders.  It doesn't always have to be a race.
Embrace heavy days, you don't always have to have your heart beating out of your chest.  Strong muscles make life better period.  Deadlift.  Learn to squat.  Learn to squat.  Learn to squat.  Then learn to snatch.
Quit hating running.  It's very freeing.  To be able to run is elemental, do it and get rid of running shoes your feet will thank you.  Embrace the sprint, it's good for the spirit to run as fast as you can.
Love your comunity because they are there with you suffering through the WODS, celebrating your victories, laughing and crying (or in Diane's case whinning).
Learn to love your body it's an awesome machine.  Your worth it.