Integrity

9
Jun

Integrity

I knew I always valued integrity. But it’s even higher on my list after the Spartan race last weekend. The announcer at the beginning said “This race is based on the honour system. If you fail an event, do the burpees.” And I can’t count how many people just skipped them entirely. I overheard one girl yell to one of the volunteers “I can’t do them. I have to catch up with my friends”. Then why the ‘EFF’ are you signed up for a Spartan?!

And it wasn’t just passing on the burpees – so many people weren’t even doing anything that resembled a burpee. It looked like a half-rep kickout with no jump.

In a timed event, if you don’t uphold the integrity of the sport, then don’t bother signing up. Don’t look around to see if someone is looking so you can pass on the penalty.

Just like in the gym and life, doing the right thing when no one is looking tells a lot about you as a person. Missed the target for your last wall ball? Do it again. Found a wallet on the ground? Find the owner and give it back. Easy stuff.

“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.” – Oprah Winfrey (yup, I just quoted Oprah)
Push Jerks – 3RM

50 Wall Balls (20/14# @ 10/9′)
40 Double Unders (120 Singles)
30 KBS (53/35#)
20 OH Lunges (45/25#) (these are a 1-count with a plate)
10 Box Jumps (20” for everyone!)

Compare to Feb.22/10

fire

52 Responses

  1. Greg Doucette

    Push Jerks – 3RM (#55/75/85/105/115/125)

    50 Wall Balls (14# @ 10′)
    120 Singles
    30 KBS (35#)
    20 OH Lunges (25#) Only go to 10 in the time limit
    10 Box Jumps (20” for everyone!) Never made it for time limit
    10:00 minute time limit

    First back to back workouts in 2 days – sure is a lot harder, but the better my cardio get the better the performance, thanks for the coaching tips today Kevin and Shane. Great morning. Thanks for partnering this morning Mark D.

  2. Rachel

    mobility
    wu x 1
    group wu
    Strength – Push Jerks – 3RM
    35, 45, 55, 65, 70 x 1

    WOD : 10 min cap
    50 Wall Balls (6# @ 9`)
    120 Singles
    30 KBS (15#)
    20 OH Lunges (10# plate)
    10 Box Jumps (20” walk up)

    Time – 7:34
    cash out – figure 4

  3. Shane Hayes

    Mobility and Wu x 2
    Group mobility and Wu
    Push jerks 3rm
    95/115/135/155/165/175
    Great sharing the bar Trent, your jerks were looking good.
    I need to get open more on the jerks, not getting g full extension!
    Wod:
    50 wb’s
    40 dus
    30 kbs @53#
    20 Oh lunges
    10 box jumps @20”
    5:02
    Great class Kevin and great work 6 amer’s!!
    Integrity is something I admire alot, doing the right thing even if it sucks just feels good to do!!

  4. Kevin

    Push jerks x3
    135-155-175-195-215 (possible pr for reps)

    Wod Rx’d
    3:41

    Unbroken, except last double under rep!

    Thanks for the race Morgan. Great job.

  5. Mark D

    WU + MOB

    Push Jerks – 3RM (#55/75/85/105/115/125)

    50 Wall Balls (14# – 10′)
    120 Singles
    30 KBS (35#…did 50…Doh…need to wear my glasses!)
    20 OH Lunges (25# – 4 reps)

    10 Box Jumps (20” for everyone!) DNF
    TIME: 10:00

  6. P Jerk x3
    85 100 110 115 120

    WOD Rx
    4:34

    While I do/did not like going up that silly hill 3 (THREE!) times it was fun to do it with my lab partner and some of the most awesome people I know 🙂

  7. Such a great post today! You feel better about pushing yourself even if you don’t want to. Do the reps, do the full movement, and it’ll pay off

    WU+mobility ring rows at 4 feet out
    10 jumping pull ups on second shortest bar
    10 beat swing pull downs
    10 negatives
    Iron scap
    Tabata plank/superman (arms in T position with 2.5#)
    Parachute run: 2x200m, 1x100m
    Du practice

    Push jerk 3RM to 90#. Got 1 at 95#

    WOD: almost RX… 120 singles
    Time: 6:13
    Thanks for the height correction on the wall balls Kevin… Glad you got to see my nose get smashed. Always good for a laugh.
    Note to self: don’t do so much pull up work in one day. Break it up more

    Kudos to Tara on rockin the 20″ box today and not stopping! You’re amazing lady

  8. Mobility + WUx1

    Push Jerk 3RM
    55-75-85-90-95-100(1)

    WOD:
    50 Wall Balls 14# @ 10′
    40 Double Unders
    30 KBS 35#
    20 OH Lunges 25#
    10 Box Jumps 20”

    Time: 6:06Rx

    Big Nooner! Thanks Kevin!!

  9. heathertouchie

    Push Jerk 3RM
    35#-45#-55#-65#-70#-75# !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    PR 75# … my 5RM was 40#.

    10 MIN CAP: (capped with 10 lunges left and box jumps)

    50 Wall Balls @ 14# Which I’ve never attempted!
    40 Double Unders (broken but YAY DOUBLE UNDERS!!)
    30 KBS @ 35# (not the perfect KBS but I only counted the ones I made over my head)
    20 OH LUNGES @ 25#
    10 BOX JUMPS @ 20″

    Another PR of my very first RX workout!!!!!

    Another PR!!!!! of actually being able to jump up on a 20″ box without worrying I was going to BREAK MY FACE. 🙂

    It wasn’t the most perfect RX and I went past the 10min cap, but I did finish the workout on my own time !! (maybe 2-3 minutes over approx?)

    You don’t know until you try!! 🙂

    Thanks Kevin.

  10. I forgot my book at the gym, so whomp whomp for that.

    I think my Push Jerk 3RM was 80#??

    WOD
    50 wall balls @10#(I wanted to take #8 but I made myself take the 10)
    40 DU’s(120 singles)
    30 KBS @30#
    20 OH Lunges @10#
    10 box jumps @20″ box

    Time: 9:55

    I really didn’t want to come in and do this today as I hate wall balls with an enthusiastic passion. However, it ended up being the box jumps that really did me in. Good news though, after much internal debate, second guessing myself and quite a few tears, I used the orange box for the VERY FIRST TIME!!! Bad news, my feet didn’t clear the box on rep # 8 and I wiped out really good and hurt myself.

    But that’s okay. I was already crying anyway, so it saved some time 😉
    The best part about falling? I made myself get back up and kept going. That is what I’m the MOST proud of 🙂

  11. Debbie

    Push Jerk 3RM
    55-75-85-95-100(PR for reps)
    Good tips from Kevin to not dip too low and then jump/land harder and on my heels.

    WOD
    50 wall balls @12#
    40 DU (120 singles)
    30 KBS @30#
    20 OH Lunges @25#
    10 Box Jumps @20″
    Time: 8:56

  12. Laura

    Push Jerk 3RM
    45 (WU)-65-75-85-90-95PR!!
    Before today, my 1RM was 90# 🙂 Sorry to all the nooners if I was too enthusiastic about my PR 😉

    WOD:
    50 Wall Balls 10# @ 10′
    40 Double Unders
    30 KBS 35#
    20 OH Lunges 25#
    10 Box Jumps 20”

    Time: 7:54

    Thanks Kevin!

  13. Mel G

    Mobility + WU

    Push jerk 3RM
    35-55-75-85-95-105-110

    WOD

    50 Wallballs @10#/9′
    40 DU
    30 KBS @ 35
    20 OH lunges with 25#
    10 box jumps @ 20″

    6:46

    Realized post WOD that WB were with 14# vs 10#. I was slightly mad!

  14. Janet

    Push jerks 3rm
    35-45-55-56-70-75-80

    Thanks for giving us tips Patrick and Stephanie 🙂

    50 wall balls 10# 9 feet
    120 singles
    30 KBS 30#
    20 OH lunges 25#
    10 box jumps 18″ ahh

    9:30

  15. Ryan

    – Mob
    – WUx1

    Push jerk x3
    45-65-95-125-135-145

    WOD:
    – 50 wall balls 20# (broken 27-23)
    – 120 singles
    – 30 KBS 50# (broken 17-13)
    – 20 OH lunge 45# (broken 11-9, this was surprisingly the hardest part!)
    – 10 box jumps 20″

    = 7:20

    Liked this one!

  16. Frankie

    WUx1
    group WU

    Push Jerk 3RM
    135-155-175-195-215(F)-205(F)

    WOD:
    50 Wall Balls 20# @ 10′
    120 Single Unders
    30 KBS 50#
    20 OH Lunges 45#
    10 Box Jumps 20”

    Time: 8:30
    should have finished at around 6:30 but lunges were very slow because of sore knee – will need to do air squats instead of lunges next time.

  17. Push jerk 3RM
    85-105-115-125#
    Didn’t have a number for this so started at 60% of my split jerk and went from there.

    WOD Rx: 5:17

    WB: 25-25
    DU: a mess
    Everything else unbroken

    Wall balls at 9′ are such a treat! But it took a few air balls to get situated at that height.

    So nice to have coach Steph, can’t wait to start seeing you more! Thanks!
    Great work 6pm class.

  18. Gilles

    mob wux2
    group mob
    push jerk
    95×3 115×3 135×3 135×3
    135×3 140×3 145×2
    50 wall ball 16#
    40 DU ( 120 single)
    30KBS (50#)
    20 oh lunge 45#
    10 box jump 20in
    time 7:18

  19. WU x 2
    Push Press movement practice

    Push press 3RM
    35 warmup x 5
    45, 55, 65, 70 x 3 (PR for reps)

    WOD
    Wallballs @ 10#
    Step ups ( gotta get some Tara courage)
    9:13

    Loved the piece on integrity Kevin.

  20. Heidi

    Push Jerk 3 RM

    65-85-95-105 (failed on 2nd)-100(failed on 2nd)-95 (had to end on success)
    Was not my day on PJ’s

    WOD:
    50 Wall Balls 14# /9″
    40 Double Unders
    30 KBS 35#
    20 OH Lunges 25#
    10 Box Jumps 20″
    Time = 6:37

    What a gasser!

  21. mob
    WuX1
    group mob
    push jerk
    55×3 70×3 75×2 75×3
    50 wall ball 6#
    120 single
    30KBS 25#
    20 squats with plate
    10 box jump 9″
    time 7:14

  22. Hannah

    M+WU
    Group mob

    Push jerk 3RM
    25-65-95-85lb
    Maybe? Only now realizing I didn’t write the weights down…

    WOD: 10 min cap
    50 wall balls 10lb, 9′
    80 one legged-singles
    30 KBS 35lb
    20 OH lunges 25lb
    10 step-ups

    Time: 9:10
    WOD scaled for shin. Really happy with the wallballs; I think the only other time I used 10lb was for Games. Didn’t really look at the weight today when someone offered it to me but am really glad I used it 🙂

  23. Push jerk X3 (PR 75) didn’t remember what a PJ was at beginning of the class and first time doing it with weight;)

    Great workout today!!! I thought twice about training today because I was afraid to fail at the 50 wall balls. After reading Kevin’s blog, I knew i had nothing to loose and a lot to gain so i went and did great. Thanks Kevin! I love CF!

  24. Annie

    Push Jerks – 3RM
    #55-65-70-75-80 X 2 ( PR!)

    50 Wall Balls (20/14# @ 10/9′) scaled to 8#
    40 Double Unders (120 Singles)
    30 KBS (53/35#) scaled to 30#
    20 OH Lunges (45/25#) (these are a 1-count with a plate)
    10 Box Jumps (20” for everyone!)

    7:32

  25. Push Jerk – 3RM
    95-115-125-135(1)-135(2)-135(3)
    Shoulder soreness, almost like a blockage in my left shoulder…

    WOD:
    50 Wall Balls (20#)
    40 Double Unders (120 Singles)
    30 KBS (50#)
    20 Overhead lunges (25#)
    10 Box Jumps
    Time: 9.20

    Rough first day back since Thurs.

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