Saturday it seems is for soccer practice and the benchmark girls… This time around it is Grace. This one is typically quick and I set up my home gym floor to take a beating from the falling weights…
Benchmark Workout “Grace”
For time:
– 30 Clean and Jerks 95/135 lbs
TIME: 5:45 @ 115 lbs
Funny, I warmed up with prescribed weight but there was no way I could have finished under 8 minutes which is my self-imposed time cap for this joyous little ride…
Most of us think we work really hard. Some of us even think we work much harder than the next guy… Maybe.
CrossFit helped me define what ‘work’ is, what ‘results’ really are and the intensity that brings them together. The classic gym joke that ‘a young girl in China is warming up with your Max’ could be very true to our competition at work as well. Someone is producing many times the results than we are. We just don’t know it. There is no whiteboard with everyone’s name on it at work…
CF defines work as force times distance. Power is that divided by time. Basically how much work can you get done and how quickly. If you and I do the same work but I do it in half the time, I’m generating twice the power you are. It is physics and I think it is universal in the gym and in real life.
We should all post our scores of our work output and look at what others are producing. CF coaches post their scores right next to the athletes. I think leaders at work should do the same and post their contribution next to their team’s.
Making competition visible serves us all and will certainly make us stronger and more competitive. Both as individuals but also as a nation…
Last time I stumbled upon this fun little gig I was in Mumbai – totally unprepared for the wreath of 500 reps of this thing. I thought it must have been due to the monsoon…
This time it was really fun in a twisted kind of way. Got all my double unders in (sometimes one at a time) and decided that today it’s as prescribed or bust…
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: 36:14 Rx
I don’t want to do it again for a while. No offense.
As I gear up for another month of non-stop travel (sometimes in places where there is no CF yet) I found a great free source of thousands of WODs… The WOD SHOP allows you to pick various combination of workouts (triplets, couplets, chippers, lifts, runs) and have at it. So far the best such “WOD-generator” I could locate.
Lifting heavy weights 70 times in 24 hours is a fairly good recipe for pain. It just so happened that West Chester and KOP had the same idea for workouts on consecutive days: cleans!!! 30 yesterday and 40 today…
Oh well, I gotta practice them someday, anyway…
Skill
5-5-3-2-1-1-1 cleans
155 lbs (power), 150lbs (squat)
WOD
7 minutes on the minute:
– 3 cleans @ 80% of one rep max (125 lbs)
Now this was fun but I can’t lift my arms above my head…
