It was zero degrees and snowing on December 4th, 2006. I had just finished up teaching my last phys ed class of the day. I checked the CrossFit.com website on the school computer, wrote down the list of 10 exercises on a post-it note and started to set everything up. I had NO idea what was about to hit me.
The box jumps were on a weight bench. They were tough. Next was the pull-ups. Even though they were jumping, the only bar we had was just at my reach, so they took a while. Had to use a dumbbell for the swings (it’s all the school had and I didn’t really know what a kettlebell was). I think these were broken up quite a bit. Mainly because I didn’t want to drop a 50 pound dumbbell on my head. And then came the lunges. For some reason, I put a 50 pound dumbbell in each hand. I inched my way down the school hallway, step by step. Students and teachers were wondering what I was doing (so was I!). I finished the lunges and that was it for me. It took me 55 minutes to get to that point (there were still 6 other movements).
As a phys ed teacher, I thought I was in shape. Boy, was I wrong. Have any of you felt that before? I had no clue about the concept of scaling. I didn’t know the difference between a hang clean and a power clean. I couldn’t overhead squat a stick (<– video).
It’s taken me 8 years and a hell of a lot of mistakes to get to this point. When I ask you to scale, stretch, eat right, open your hips, arch your back, lock out your arms…it’s because I made all those mistakes. I didn’t have someone, a coach, to guide me. I want the very best (and safest) way to get you from where you are to your potential. But you have to listen. You have to put this guidance into practice. Improvements comes through commitment. Take it to heart, work on it, and you will be better.
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Double unders
Compare to Dec.4/13