Monday
WOD 

AMRAP in 12 Minutes of:
200 Meter Run
12 Overhead Squat (M: 95 lbs, W: 65 lbs)
12 Knees to Elbows

_______________

Heavy Lifting is CrossFit
If you are a member here at CrossFit Imperial Valley because you want to become healthier, fitter, leaner, stronger or faster, you MUST lift heavy in addition to your other training. We know that many of you avoid Wendler Thursdays like its the plague, however, we can pretty much guarantee that it will be extremely difficult, if not impossible, to reach your above mentioned goals without lifting heavy.  When you lift heavy, the muscle fibers in your body are shocked and stressed in a way that stimulates a higher metabolism which in turn becomes more muscle.  More muscle leads to a stronger, faster, healthier you.  If your goal is to become leaner, you also need more muscle because it burns fat four times more efficiently than your body does without it.  By avoiding heavy lifting, you are doing a disservice to yourself and your training.  In order to meet your goals and become the extremely capable athlete we know you can be, you MUST lift heavy!

That being said, effective January 1st, 2013, we will be eliminating Wendler Thursdays and instead, incorporating more heavy lifting into your daily programming.  This does not mean we are turning into a weightlifting gym.  This also does not mean we are abandoning typical CrossFit metcon workouts.  It simply means that lifting heavy will become an important part of your everyday training and we are excited to show you the benefits of such training.  Like always, you will never be forced to do anything you don’t want to do or that is unsafe (proper form is always required).  However, heavy lifting is an important part of the CrossFit program and we highly recommend it.  In time, we think you will see the correlation between your participation in a well-rounded program that includes heavy weightlifting and your improvements.  Traditionally, CrossFit is 1/3 weightlifting and that is all we will be striving to accomplish with this change in our programming.

For those of you who faithfully complete your Wendler back squat and press each week, we recommend that you continue doing so during the Saturday open gym and the Advanced Skills class Monday, Wednesday and Thursday from 5:30-6:30 PM.  If these times do not work for you, come talk to a CFIV trainer so we can find a way for you to continue the good work you have started.

________________