WOD - FRIDAY, JANUARY 25TH 2013

HOW DO YOU PUT YOUR PANTS ON?

ONE LEG AT A TIME? WOW REALLY ME TO? ME TOO! CONTRARY TO POPULAR BELIEF, YES WE AS CROSSFITTERS GET DRESSED THE SAME AS YOU. I SWEAR MOST OF YOU THINK THAT THIS WHOLE CROSSFIT THING IS ONLY FOR THE ELITE. WHILE I WOULD LOVE TO GET DRESSED LIKE THIS, IT’S NOT HOW IT GOES DOWN.

THE NUMBER ONE EXCUSE I HEAR FROM PEOPLE THAT WONT TRY CROSSFIT IS THAT IT IS TOO INTENSE, OR THAT THEY ARE NOT IN GOOD ENOUGH SHAPE TO START. THIS EXCUSE HAS BEEN ABSOLUTELY KILLING ME FOR YEARS, KNOWING THE BENEFITS PEOPLE WOULD GAIN FROM WALKING IN OUR DOORS.

WHILE I LOVE THE PUBLICITY CROSSFIT HAS BEEN GETTING AS OF LATE, COMMERCIALS ON PRIME-TIME TV, THE CROSSFIT GAMES ON ESPN, YOUTUBE VIDEOS OF PEOPLE DOING ABSOLUTELY RIDICULOUS WORKOUTS, THAT’S NOT A COMPLETE IMAGE OF WHAT CROSSFIT IS.

LETS GET ONE THING STRAIGHT RIGHT NOW. THOSE UNBELIEVABLE ATHLETES ON ESPN ACCOUNT FOR LESS THAN 1% OF THE CROSSFIT POPULATION.  YOU DO NOT WALK INTO THE GYM AND SEE A GROUP OF PEOPLE THAT ALL LOOK LIKE ANNIE AND RICH.

THESE ARE THE TWO FITTEST PEOPLE ON THE PLANET. LET’S PAUSE FOR A SECOND, GO AHEAD AND READ THAT LAST SENTENCE AGAIN. I’LL WAIT.

CROSSFIT IS NOT ABOUT BEING THESE TWO PEOPLE, YES I RESPECT THEM AND STRIVE EVERYDAY TO GET BETTER TO BE MORE LIKE THEM. BUT I RESPECT EVERY PERSON THAT WALKS THROUGH THAT DOOR EVERYDAY JUST AS MUCH. SOMEWHERE ALONG THE WAY THE MEDIA TOOK OVER AND TURNED CROSSFIT INTO BEING THE BEST IN THE WORLD.

THAT’S NOT WHAT ITS ABOUT, ITS ABOUT BECOMING THE BEST VERSION OF YOU. IT’S ABOUT PUTTING YOURSELF IN AN SETTING WHERE IT BECOMES AN EMOTIONAL EXPERIENCE TO HELP YOU GROW AS A PERSON. NOT ABOUT HOW MANY PEOPLE YOU CAN BEAT IN A GIVEN WORKOUT.

IS THE ATMOSPHERE COMPETITIVE? YOU BET YOUR ASS IT IS, BUT COMPETITIVE AGAINST YOURSELF. WE NEED THAT AS HUMAN BEINGS, AT THE VERY SOUL OF OUR BEING WE NEED SOMETHING TO PUSH US, NEED SOMETHING OR SOMEONE TO HELP US PROGRESS. IF WE AREN’T CHALLENGING OURSELVES, IF WE AREN’T STRIVING TO GET BETTER, THEN WHAT THE HELL ARE WE DOING???

IT MIGHT SOUND CLICHE BUT CROSSFIT HAS A LITTLE BIT OF EVERYONE IN THE GYM. IF YOU WALKED IN AND ASKED AROUND THE GYM YOU WOULD FIND NURSES, IT ANALYSTS, TEACHERS, STUDENTS, GRANDPARENTS, MILITARY, AND EVERYTHING IN BETWEEN. IN ESSENCE, CROSSFIT IS FOR EVERYONE..SORT OF. THAT PHRASE, “CROSSFIT IS FOR EVERYONE” IS SOMETHING YOU MIGHT HAVE HEARD BEFORE, BUT I AM GOING TO DISAGREE WITH THAT ONE.

CROSSFIT IS NOT FOR EVERYONE. WE DON’T WANT PEOPLE WITH EGOS, WE DON’T WANT PEOPLE THAT DON’T WANT TO BE COACHED, WE DON’T WANT PEOPLE THAT JUDGE. WE WANT PEOPLE THAT WANT TO GET BETTER, THAT ARE WILLING TO TRUST A COACH, THAT IMMERSE THEMSELVES IN A COMMUNITY, PEOPLE THAT WANT TO BE A PART OF SOMETHING BIGGER, THAT WANT TO GET BETTER THEMSELVES BUT ALSO HELP THOSE AROUND THEM GET BETTER.

THERE IS SOMETHING THAT HAPPENS WITHIN A CROSSFIT GYM THAT YOU WILL FIND NO WHERE ELSE, AND THAT IS THE GENUINE SENSE OF ACCOMPLISHMENT NOT ONLY FOR YOURSELF, BUT FOR THE GROUP OR COMMUNITY AS A WHOLE. SURE I HAVE SET GOALS, ACHIEVED THEM, MADE NEW ONES ACHIEVED THOSE AND SO ON, BUT SOME OF MY BEST MEMORIES IN CROSSFIT ARE SEEING OR BEING A PART OF SOMEONE ELSE ACHIEVING A GOAL.

THAT COMMUNITY AND FAMILY EMOTION IS NOT FAKE, IT IS SOMETHING BUILT BY BEING PUT THROUGH AN EXPERIENCE THAT IS OUTSIDE OF EVERYONE’S COMFORT ZONE. IT BRINGS YOU CLOSER TO THOSE AROUND YOU BY HAVING THAT SPECIAL BOND, THAT BOND OF KNOWING YOU ALL JUST ACCOMPLISHED SOMETHING YOU DIDN’T THINK POSSIBLE…AND YOU DID IT TOGETHER

WHEN WAS THE LAST TIME YOU FELT REALLY ACCOMPLISHED, THE LAST TIME YOU SAT BACK AND THOUGHT “WOW, I NEVER THOUGHT I COULD EVER DO THAT IN MY LIFE?” IF YOU ARE MISSING THAT THEN I AM TELLING YOU RIGHT NOW TO GET YOUR ASS MOVING. DON’T WASTE TIME SITTING IN THE AUDIENCE, GET OUT AND CHALLENGE YOURSELF, CHANGE YOUR LIFESTYLE.

MY CHALLENGE TO YOU IS THIS.  STOP PUTTING IT OFF, STOP MAKING EXCUSES, START PUTTING YOURSELF OUT OF YOUR COMFORT ZONE, AND START LIVING.

YOU DON’T HAVE TO DO IT ALONE, COME SHARE THAT EXPERIENCE WITH OTHERS AND HAVE FUN DOING IT.

WARM-UP
1 MIN DOUBLES
25 PUSHUPS
15 DEADLIFTS (135/95)

COACH'S STRETCH

STRENGTH
MALE = SHOULDER PRESS
FEMALE = BENCH PRESS
3X5@95%
- 4 MIN TO WARM-UP TO WEIGHT.
- 1 SET EVERY 2 MINUTES.

WOD
FOR TIME:
75 ABMAT SITUPS
50 HSPU
25 DEADLIFTS (185/115)

RESULTS FROM 1/24/13

COMPETITORS

A. 2 BANDED (BLUE/RED) DEADLIFTS EVERY 45 SEC FOR 7:30 @ 50% OF 1RM  BAND

B. 3 SETS EACH FOR TIME OF:
3 DEADLIFTS (365/245)
7/5 MUSCLE-UPS
REST 3 MIN AFTER EACH SET
* BE SMART HERE TRY TO KEEP YOUR GOOD FORM.  IF WEIGHT IS TO HEAVY SCALE THE LOAD DOWN!

C. BENCH PRESS
1X5@85%, 1X3@90%, 1X3@95%, 2X3@100% OF LAST WEEKS BEST LIFT.
* ASS MUST BE IN CONTACT W BENCH ON EVERY LIFT

D.  EMOM FOR 12 MIN
EVEN = 3 CLEAN + JERKS @ 80% OF 1RM
ODD = 15 BURPEES
* SCORE = TOTAL TIME TO COMPLETE ALL 6 ROUNDS OF BURPEES.

E. 3X25 - UNBROKEN GHD SITUPS
E1. 3X15 - STRICT GHDS
* SUPERSET THESE TWO - TAKE 45 SEC BREAK AFTER THE SUPERSET.