Five rounds for time of:
15 Deadlifts, 250#
Do you ever see things as you’re walking around in your daily life and have thoughts like, “I wonder if I could do a pullup on that?” Or, “I bet I could overhead squat that thing”. Or, “Man, box jumping that would be awesome”.
Post your thoughts to comments.
Image courtesy of www.crossfit.com
“There are only two options regarding commitment. You’re either in or you’re out. There’s no such thing as life in between.” – Anonymous
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it’s place. If I quit, however, it will last forever.” Lance Armstrong
So what do you think? Is all the pain and suffering worth it? I mean, when was the last time you seen someone at a Globo-gym with two burn marks on their arms? Or heard of someone spraining their ankle from working out? Or barfing out by the dumpster? Or having no skin on their shins or hands?
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Could there be a better way to set yourself up for failure? As soon as you say, “I can’t”, you have just lost all hope of succeeding.
We’ve all encountered situations that are difficult, challengeing, and complicated in our lives. Imagine, saying I can’t before each one of them. Trying a foreign food, asking your wife to marry you, going down the black diamond trail, jumping out of an airplane, or pushing out 100 burpees for time. The only thing that can stop you from doing any of those is your mindset. As soon as you change it from “I can’t” to “I can”, a whole world of possibilities opens up to you.
Living life is all about accepting those challenges that are put in front of you. Recognizing that you CAN, even though it might be hard, time-consuming and painful. When you rise to the challenge and succeed, you’ll become overwhelmed with a great feeling of accomplishment. You’ll also discover things about yourself that you never knew.
I’ll leave you with a quote:
“Challenges are what make life interesting; overcoming them is what makes life meaningful.” -Joshua J. Marine
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
I’m not sure who wrote this, but it was found on CrossFit Albany’s site…
Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.
If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.
Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.
It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30’s from a pre-teen doing quarter-range tricep kickbacks. Screw that.
The transition isn’t easy–after my first Crossfit workout, I walked funny for a week.
Suck it up, Sunshine. Paying your dues is well worth the effort. Our methods will give you tremendous returns in motivation, work capacity, strength, and coordination.
Working out does not have to be a solitary slog through the machine minefield. There are future Crossfitters all over the country who are currently hooked to their iPod, standing on a treadmill, staring at a 5-inch TV, wondering why they’re not getting any better at anything.
The solution? Unplug all that sh*t. Come workout with people. All the computer programming in the world can’t replicate the motivation you’ll get from watching the guy next to you work harder and longer than you ever thought possible. In a few months, you’ll be competing at his level.
I tell my friends about our workouts.
“Today, we did Angie. 100 pullups, 100 pushups, 100 situps, 100 squats. Took about 25 minutes.”
This usually results in the “Holy Sh*t” stare. This is where your friend/girlfriend/mom/boss looks at you like you just told them that you believe euthanasia is a viable method of population control.
I love the stare.
The reason you get it is the numbers you just spat out. We think nothing of doing 100 of anything, because we do it all the time. Crossfit builds amazing work capacity quickly. There’s no magic trick involved. The human body can produce a staggering volume of work. Getting it to do so requires repeated attempts at doing more work than you did the last time out.
Try to do 100 pushups. You’ll end up breaking them down into multiple sets of 5 or 10 or 15. Next time you try, you’ll do sets of 15 or 20. A few months down the road, 100 straight pushups will just be a momentary respite from those nasty pull-ups, and you’ll thank God for every rep.
Your superhuman work capacity will transfer to every physical activity you undertake. Suddenly, running a 5k feels like the saddest little workout you ever did. Baseball doesn’t even seem like a sport, and football games are over before you get a chance to break a decent sweat. Your resting heartbeat will hover in the low 60s, and you’ll be able to hold sustained aerobic activity for hours.
You’ll also be stronger than you’ve ever been in your life. We practice the most effective lifts in the world—the snatch and the clean and jerk. Each of these movements is a full-body lift that requires power and coordination to complete. The weight goes through an unparalleled range of motion extremely quickly. This results in huge power output and work volume, and a whole boatload of strength.
Coordination comes from all aspects of the Crossfit experience. You’ll learn handstands, kipping, dips, muscleups, and a myriad of other gymnastics skills. Spatial awareness, balance, and agility will result. You’ll be a more effective athlete in every sport you try, because the learning curve for new skills will flatten significantly—you’ll already have all the building blocks you need.
Crossfit is not easy. You’ll pay for your gains in sweat and skin. Nonetheless, you’ll get better week after week and month after month, with no end in sight. You’ll do it with a great community of athletes who live for every moment of endorphin-induced bliss, and you’ll love every second.
Call your gym and cancel your membership. Come out to CrossFit Moncton, or stop by any of the Crossfit Affiliates. We’ll show you what you’re missing, and I guarantee you won’t ever want to go back.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.