WOD:
Skillz Work:
HSPU
- If you can do HSPU, 5 rounds of HSPU... if you cant, try and hold the handstand position for as long as possible... if you cant get upside down, perform 5 of rounds of handstand pushups in a pike position, with your feet on bench or box. Reps should be 75% of your max reps... if you dont know that number, take a guess....
Met-Con:
3 rounds - 90 second rest after each round
90 seconds max ball slams
90 seconds max pushups
90 seconds max situps
For anyone who didnt follow the USAW/CrossFit competition, check out the article I have attached to the subject.... absolutely amazing what this guy Chris Spealler can do.
So many people (myself included) have used countless excuses as to why they "cant" do something. Often, that excuse includes size. Not just being to small either... I have used the "my arms are too long to be good at bench pressing" excuse more than I can remember. Its so much easier than trying to press 225 lbs many, many times....
But a part of CrossFit and life in general is learning how to embrace these obstacles and savor the hard work required in overcoming these challenges. How do we do this... we learn to be ok with failing. Yup, failing....
How do you know if you can ever run a 6 minute mile? You run a LOT of 6:00 PLUS miles until one day, VOILA you get your sub-6 minute mile. This means NOT getting discouraged by our failures, but encouraged that we are always one race, one rep, one WOD away from a personal record....
Life and Training... with an Attitude.
Train hard. Suck. Figue out why you suck. Train harder. Fix it. Be awesome.
Spealler is unreal! Thanks for the heads up on the event, I was able to view some of the archived saturday sessions and it's great to see CF's holding their own with USAW weightlifters.
ReplyDeleteI've been out of commission these last few days with an awful cold that is taking forever to shake. I'm finally starting to feel better and in hopes of kicking this cold for good I decided to do Murph w/o vest (45:38) with runs being 1 1/4 miles.