Ah, CrossFit quotes. We have our own little collection on the fridge as you walk in the door. I came across a page from CrossFit East Bay out near Oakland, CA that had some memorable ones. I don’t know who this Coach G. is, but I like him! Here’s a random sampling if you don’t feel like reading their entire page…

“Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they’ve sure got a lock on malnutrition.”

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”

“The cost of regular extended aerobic training is decreased speed, power, and strength.”

“An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, ‘spun-down.’”

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

“Other than steroid use I cannot think of a single contribution to athletic performance coming from the sport science community.”

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”

“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”

“Squat, jump, climb, throw, lift.”

“Generating and sustaining significant work output from the upper body is a critical domain generally, and sadly, reserved for rowers, combatants, and cross country skiers.”

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”

“The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”

“Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice.”

“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”

My favorite from the whole page is:

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

I think that does a pretty darn good job of summing up what we do here, and I’m glad that you’re a part of it.

WOD

4 Rounds

AMRAP 3

7 Box jump

7 Push up

Rest 2 min