"Beefed Up WOD 2 Beast of East"

John getting at it on his Kettlebell Swings!! Down over 40 lbs and making progress everyday!! Congrats Studley

I. Nice Breakdown from CrossFit Southie of the Tools to be Successful at CrossFit:
Patience- No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.
Progress- After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.
Perseverance- Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.
Performance- Whether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.
II. Where Am I This Weekend?
I will be taking a trip down this weekend to Philadelphia to take part in a great event for raising money for Drug and Alcohol Awareness for the community of CrossFit. Over 16,000 people die a year from Drug Related Deaths in overdoses. Drug Addiction in some form or matter affects everyone’s life. You either know someone close to you, or know someone you grew up with that has been affected by this disease in some capacity. It is time to start making this epidemic known across the country and begin to get the word out of how you can save someone’s life. Please visit the following page, to see the event that will be taking place at CrossFit Delaware Valley this weekend!
III. “Saturday Sweat Fest”:
9:00 am and 10:00 Classes
“Beefed Up Beast of East WOD 2”:
3 Rounds of:
Row 500m
Run 400 m
*Rest 4:00 Minutes between each Round*
*Hit Each Round with Max Intensity and Max Power Output*
*Stay as Consistent as Possible in Each Round*
Post Time to Complete each Round to Comments.