This. Was. Rough. For some reason today’s challenge was super taxing. Maybe because Filthy50 shot my arms yesterday, or because work is going on full steam and all mental energies are focused on that. Or just maybe atlas stones, handstands and rope climbs are just a vicious trio. I think it is the latter…
WOD
3 rounds for time:
– 800m run
– 6 handstand pushups
– 4 atlas stone to shoulder
– 2 rope climbs 20′
TIME: 32:27
had to scale: abmat, 112lb atlas stone, 15′ rope
Third time in the last 6 months we geared up today for one of the more grueling forms of entertainment in Crossfit: the long workout named Filthy 50… This is special for me as I first got to do this in India with a great group of kids after some pretty exotic food choices the night before… Also, this time I shaved another 2 minutes off my previous best. I still believe humans were not designed to squat and throw medicine balls 10 feet in the air. At least this human wasn’t…
WOD “Filthy Fifty” at CF KOP
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#/55#
50 Steps of Walking Lunges
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
TIME: 34:09
CrossFit athletes track their performance metrics to the utmost detail, so when it comes to goal setting, it is easy to say that I want a certain benchmark WOD to be 2 minutes faster or a lift 20 pounds heavier. And that is how we improve ever day. But that is not where the juice is… Each of us have a few ‘if I could just do THAT’ goals, like muscle-ups, rope climbs, very heavy lifts or maybe handstand pushups. Something that if we could complete this year, it would blow our minds… This is what brings us back to the gym and have us push for that extra rep. And soon enough we will do it and surprise ourselves. Again.
I wanted my team at work to have this exhilaration as we were doing our 2012 planning. Being in global sales, we planned for certain revenue goals, key customers, outline major projects or target emerging markets. It was a great plan, but then I asked each team member to come up with the One Thing that would get them going every day and if accomplished, would blow their minds. They came up with amazing things like transforming poverty lending in Southeast-Asia, redefining the role of corporate boards and our first large project in China. We all left the planning session with so much energy and immediate action that I’m now sure all these goals will happen.
In CrossFit and in Life we have to do the day-job, that baseline WOD, but if we also get to do that One Amazing Thing, the hard work makes it all worth it. And it no longer feels like work. It becomes fun.
Hamstring day… It’s been months since the last heavy squat and I could feel it… We also turned this event into an open gym at the end where I finally got my well-deserved Muscle-Up Club T-shirt. Now if I could just string 10 muscle ups together….
Strength
Back Squat 3-3-3-3-3 (225lbs)
Cashout
– Muscle Ups 5
– Rope climb no feet 15 ft
– Max Box jumps – 37″
Rest days now become skill days as the CF Open gets closer. Today was super busy as SAP revs up for another amazing business year. Fortunately my office gym was perfect for today’s session except for the gymnastics rings that I can always do at home…
Strength
Deadlift 1-1-1-1-1 – max 375 lbs
Snatch – Wendler 5-3-1 – 75/85/95 lbs
Skills
Rowing 500m – 1:49
Double Unders max strings – 20 rounds – max 11
Handstand pushups – 10
Free Handstand – 11 sec
Muscle Ups – 10
L-Sit – 23 sec
Pistols – 10
