WOD – Cool 2-mile fun uphill run

WOD – Random Island Distractions
- 60 min Ocean Kayak – medium intensity…
- 10 min double under practice
- 20 wall-balls
- Bench press 1-1-1-1-1 (200 lbs)
- Deadlift 3-2-1-1 (410 lbs)
- 2 min max pull-ups: 53

The afternoon found us back on the beach with my slight detour to the hotel gym where the staff insisted on me wearing tennis shoes and not barefoot for my back squat lifts. They didn’t care if barefoot was safer, tennis shoes are cleaner. And clean wins over good form at the Grand Wailea…

Strength
Back Squat 3-3-3-3-3   (265lbs)

Cashout
60 clean and jerks (70lbs)

Before all of this the jet lag had me at 5am in the hotel gym doing a morning WOD with all the trimmings. The Grand Wailea’s gym has not only free weights but medicine balls, jump ropes and plenty of open space on two floors. This way I could invent a fun chipper as a self-inflicted wake-up call.

The food was a little challenging as the resort promotes salvation through full-grain living and the token protein came in the form of some over-processed smoked salmon. Whatever meat you wanted for lunch had to come in a bun with chips, splashed with soy sauce or ketchup by some misguided local pre-Paleo wisdom. I’ve yet to see any Hawaiian macadamia nuts in the hotel…

WOD “Waves of Wailea”
100 rope jumps
90 body pulls
80 pushups
70 situps
60 dips
50 wall balls
40 pullups
30 knees to elbows
20 cleans (70lbs)
10 shoulder presses (70lbs)
5 burpees
1 handstand pushup
TIME: 16:43

Funny how the same holds true in who we admire in business as well. Steve Jobs or Warren Buffet never told anyone that his way was the only way to success. They never sold inspirational tapes on the subject, yet many want to follow their footsteps.

I believe all CrossFitters are leaders in their own way. They break through their own limitations first, then exceed the expectation of their peer group. In the end their lives change in ways they least expect and have little to do with physical exercise. They break through at work, in their relationships and their own expectations about what is possible. This is exactly what others see and want to be part of…

Double Wendler day
- Clean & Jerk – 110, 130, 140
- Squat – 160, 180, 210

Skill
Handstand pushups
Double unders – finally broke 20 continuous double unders then broke the rope…

Strength (Wendler)
Snatches – 75-85-95
Overhead Squats – 85-95-105

Metcon
500m row then 2 min maxes of sit-ups and pushups
SCORE: 1:50, 78, 105

WOD “32 Valentines”
Count full sets only. Maximum 2 attempts per set. Must complete each set in 1 minute or less. Scaled movements are not allowed and do not count in this WOD. 30 second maximum break for setup if needed.

1. 5 reps- front squat (155/105)
2. 5 reps- overhead squat (95/65)
3. 5 reps deadlift (225/155)
4. 5 reps- kettle bell swing (32kg/20kg)
5. 3 reps- thruster (135/95)
6. 15 reps- wall ball (20/14)
7. 5 reps- squat clean (135/95)
8. 5 reps- jerk (135/95)
9. 3 reps- squat snatch (135/95)
10. 3 reps (each arm) – one arm dumbbell snatch (50/35)
11. 5 reps- Dumbbell hang squat clean (50/25)
12. 5 reps- press (95/65)
13. 5 reps- push press (135/95)
14. 5 reps- sumo deadlift high pull (95/65)
15. 15 reps- ball slam (20/12)
16. 5 reps- bench press (BW/66% of BW)
17. 10 reps- kipping pull-ups
18. 5 reps- strict pull-ups
19. 1 ascent- rope climb 15’
20. 3 reps – L pull-up
21. 3 reps- muscle-ups unbroken
22. 25 reps- push-up
23. 5 reps- slapping push-ups
24. 10 reps- bar dips
25. 5 reps- ring dips
26. 5 reps- handstand push-ups
27. 10 reps- burpee
28. 10 reps- GHD sit-up
29. 10 reps- kipping knees to elbows on rings
30. 10 reps- rebounding box jumps 20”
31. 3 reps (each leg)- one leg squat
32. 10 reps- double unders

SCORE: 30       (did not complete: snatch and handstand pushup)

We are faced with the question of social proof vs. real proof. Social proof is when your friends, some expert or your favorite celebrity are telling you that 30 minute of “cardio” is pure life extension. Real proof is when week after week you are posting better scores in your workouts.

Today’s 18-minute WOD at CrossFit Asphodel reminded me of this again. I can’t imagine that anyone thinks the same time spent jogging would be better for you. None of us should give up the search for more intensity and constant variety to allow our bodies to perform at their best….

I will sure miss the tough workouts in Hong Kong and Singapore…

SKILL
3×30 sec handstand hold

WOD
For time:
- 70 burpees
- 60 situps
- 50 kettlebell swings (20kg)
- 40 pullups
- 30 handstand pushups (box)
TIME: 18:20

While my first reaction was not fit to print, I later realized how important “tough love” is in training or in life. Our best teachers, bosses and coaches all had the wisdom and persistence to push us and prevent us from taking an easier route to mediocrity. To quote another coach when I told him “I tried everything” he said, “not until you’ve done one more rep”.

Beyond the macho image of that statement – it is the pure essence of performing at our best. Raising our standards at its core may just mean adopting this belief: “I can always do one more”. I can make that extra call to a client, I can put in an extra hour to help a friend and I can try one more time to solve a problem.

We can all push for that extra step and watch the magic unfold in our work, training, relationships and confidence. The cumulative effect of those extra steps in all areas of our lives will be the incredible results that others will dismiss as “luck”.