Today I’m packing for a week in Maui where I get to unwind and (of course) drop in to visit Crossfit Upcountry for the Open Games then go for Ziplining with the kids in the spirit of trying new sports…
Double Wendler day
– Clean & Jerk – 110, 130, 140
– Squat – 160, 180, 210
While this may not be a natural remedy, intense midday workout proves to be my cure for jetlag. It is very hard to fall asleep when you’re trying to beat the clock or have some weight hanging overhead…
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
While searching for the appropriate WOD for Valentine’s Day I came across Crossfit OneWorld’s Challenge and decided to turn this into today’s labor of love… It is a great way to celebrate 32 Crossfit movements I love (and some of those that I’m warming up to). Happy Valentine’s Day to All!
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.
SCORE: 30 (did not complete: snatch and handstand pushup)
The clinical definition of insanity is doing the same thing over and over while expecting a different result. Yet many people I know stick to an exercise routine for months and sometimes years that produces no results. Jogging on a treadmill mindlessly will not make you fit.
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
Not that Crossfitters are known to slack off much, but this weekend I worked out with a particularly tough group. The coaches kept correcting the movements (“lock the arms out”, “full hip extension” or “that’s no rep”) even when other gyms would have been more lenient after the 100th kettlebell swing or 80th burpee.
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”.
