Don’t Let the Barbell Win!
WOD, 10/20/09:
Work towards your 1 rep max thruster (10 minutes).
then…
100 Thrusters @ 50% of max for time . You can rest the bar in the FS position but evey time you drop the bar you run 400 meters.
Tight midline, elbows high, drive through the heels and throw that puppy over head!
I am a firm believer that we are capable of a lot more than we think we are, and a lot more than what we produce in our daily WODs. I know…I am there every day…you just can do one more SINGLE rep…and so, you drop the bar, put your hands on your knees, and take a breath.
AhhhhhHHHHHHH [angry tone]…I could KILL myself every time I see a picture, or catch a glimpse of myself in a mirror (while WODing at a gym with mirrors) with my STUPID hands on my FREAKIN’ knees! Why??? Because I know that I did not need that rest! How many times have you completed a WOD and said to yourself, “I could have done better,” or “I could have lifted more weight.” I am way too familiar with that feeling of regret. And while it is part of the constant self-improvement aspect that CrossFit produces, we need to fight to have no post-workout regrets.
Here’s my advice:
- Convince yourself in any WOD that you will bang out at least TWO extra reps than you think you are capable of before you drop that barbell to the ground.
- THE BARBELL is your ENEMY. That’s right, ENEMY. It is your ex-husband, annoying co-worker, tyrannical boss, nagging wife, boyfriend who left you for your best friend, lying teenager, tenth grade English teacher that forced you to give oral presentations, and guy that cut you off on 95-N on your way to work…ENEMY. Whatever anger you possess, for whatever reason…transfer it to the barbell. DO NOT LET THE BARBELL WIN!!!
- “OPT” Fitzgerald, a CrossFit Superstar from Canada, puts it into perspective. In the CrossFit film Every second Counts, he says that when you get that feeling of fatigue, where you want to quit, puke, and pass out, you’ve got to say, “there you are again my old friend, F*@% off!” (you don’t have to swear, you can just say “beat it” or “get lost”…you get the hint.)
Today’s WOD is designed to get you to push yourself past the point in which you feel you must quit. Rests will be punished. If you don’t want to run, and if you want to finish this workout quickly, DON’T DROP THAT BAR! My trainer senses tell me, you will all realize that you can push yourself further than you ever expected.
On another note:
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- Congrats to Chris Mullen who got his first muscle-up today! Who’s next????
- This Saturday at 9am there will be a group WOD challenge in Milford in memory of Jack Dempsey. $25.00 donation.
- The SCF happy hour will be at Humphrey’s post 6.30 pm WOD on 10/30/09
- Carb-boy has instituted a 100-day push up challenge. 1 push up day one, 2 day two, all the way to day 100! The buy-in tomorrow is 10 push-ups. Write your name on the white board if you are interested. TAKE A PICTURE OF YOURSELF DOING THE PUSH UPS IN A STRANGE PLACE (i.e. work), AND I’LL PUT IT ON OUR SITE.
- Congrats to Chris Mullen who got his first muscle-up today! Who’s next????
Show me where you get your push-ups on!
Today’s athletes WORKED IT:
Ashley D. gettin' her front squat on!
I know Shlee's not taking a REST in the corner!!
Yeahhhhh Francine...no rests for you, girl..nice WORK!
Stacey, heavy front-squatting for the 1st time today, put up amazing weight!
Mike gettin' some air in his burpees...
Caught'Cha! Hand on knees!!!!!
Leave a reply
22 Responses for Don’t Let the Barbell Win!
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Carb Boy:
October 20, 2009 01:09 amCaught'Cha??? HELLO THERE WAS REST IN THE WOD YESTERDAY!
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shlee:
October 20, 2009 03:36 amok lets get one thing straight here- I was Not resting, that wasn't from yesterdays WOD kev!! I did work yesterday
liz- i didn't go back- i think after the WOD and doing abs i was good to go! hah
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Chris M:
October 20, 2009 03:38 amAlso congrats to Carb Boy on getting his first dead hang!!!!!
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LP:
October 20, 2009 03:57 amYes congrats to Carb Boy…I knew there was a SCF accomplishment that I forgot…p.s. those pics were all taken during the workout time…notice the clock in the background…
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Carb Boy:
October 20, 2009 04:02 am
Shlee…I know you did work…I was talking about the guys in the last pic with the rest "Caught'Cha! Hand on knees!!!"…that was from yesterday I can tell from the Cookie Monster socks!!!
Thanks Chris for the dead hang shout out…your muscle ups were FILTHY! DIRTY! Disgusting…NASTY!(that's a good thing)
Lastly…I ran 2 miles today…I was not a happy Carb Boy after today's WOD…just ask DP and Kelly….
ENJOY THE WOD!
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Mike M:
October 20, 2009 04:40 ami want to get me some of the 100 day push up challenge – am i starting at 9 today and 10 tomorrow??
since i'm not sure i can make it to Milford Sat, will there still be normal classes at SCF on Sat morning?
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Blanco:
October 20, 2009 05:17 amLP, was your student in the background doing Burpees off of his desk or was his homework so hard that he was about to take of his shirt?
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LP:
October 20, 2009 05:30 am
I actually cropped it out, but there was a student in the background who had his pants down and I didn't notice it!!
10 Push-up is the buy-in today (to make up for those missed on days 1,2,and 3)
There will be normal classes at SCF all weekend. Just let me know if ANYONE (?????) is interested in this comp. in Milford. I am only going to go if I get some SCF athletes to head up with me.
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Mike M:
October 20, 2009 05:49 am
ANY INTEREST IN RUNNING THIS? I KNOW NOELLE AND I ARE GOING TO SIGN UP… WHAT BETTER WAY TO EARN THAT TURKEY DINNER AND THOSE DARK, SEASONAL BEERS?!
Stratford Masonic Bodies
Presents The Eighth Annual
TURKEY DAY TROT
Thursday November 26, 2009 @ 8:15am
Stratford Center, Stratford, CT
5K Road Race To Benefit The Needy In Our Community At Christmas Time
——————————————————————————–
FEATURES & HIGHLIGHTS
* Newly designed t-shirts to all pre-reg and 1st 200 on race day!
* Awards to 1st place M & F and age groups through 70+
* Middle of the Pack awards
* Post Race refreshments & Raffle
* Plenty of parking, bathrooms
* Computerized Timing & Results by HI-TEK Racing
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mark t:
October 20, 2009 06:07 amthat was like the last round in yesterdays wod i was wiped but kept it up and thanks lp for a little jay-z and alicia for the last round
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KLM:
October 20, 2009 08:41 amI am going on Sat. too. I am taking Seth's (my husband's place) @ Milford. He's going to watch the little one so that I can do the workout. We also want to contribute to the cause.
If we don't go away for Thanksgiving I'm up for a turkey trot. The one in Branford would be easier for me to make.
Does anyone know of a good and inexpensive dog sitter????
We had someone who was great but charged $30/day for each dog. Too much for us!
Thanks
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KLM:
October 20, 2009 09:13 am
One more thing. Jenn, Lizz and whoever else…
I am planning on going swimming at Walsh Intermediate Pool around 8pm if you guys want to join me. The pool is free and open from 7:30-9:15. If the little guy doesn't go to sleep well then I won't make it.
Here is the address: 185 Damascus Rd
Branford, CT 06405-6107
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Blanco:
October 20, 2009 09:44 am
KLM…Do you know if the open swim at the school is every night (M-F) or is there some sort of schedule?
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Blanco:
October 20, 2009 10:12 am
Lp, I’m in for Saturday.
Mike, if you want to do one thats a little closer, I’m pretty sure that there’s one in Branford the same day.
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Mike M:
October 20, 2009 11:45 am
Thanks Blanco. That’s definitely a better call. Here’s the link for anyone interested in the Branford 5k to benefit the local Y:
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Liz Greene:
October 20, 2009 12:03 pmOh Lauren I was going to comment on the the boy in the background with his pants down and his shirt up. Nice classroom management.
The picture of Mike D AKA Nails was what I saw him do to a client today.
Nice job Stacy!
Oh and Mark T I'm 99% sure that's you in the last picture. I'm so telling T!
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Lizzz:
October 20, 2009 01:17 pmtoday is my rest day but i want to do this one tomorrow!! damnnnn
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LP:
October 20, 2009 03:40 pmKristen, my mom dog sits for a living. not sure what she charges. Kathy 203-933-4601.
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Dylan Minter:
October 20, 2009 05:37 pmthe 1 day I forgot to write down my time!
Anyone remember what I clocked in at? 17:50ish?
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klm:
October 20, 2009 05:39 pm
blanco-
lap swim is t and th 7:30-9:15. they also have a few hours on sat.
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teresa t:
October 20, 2009 06:44 pmSo I went to cf a 1/2 hour before the start of class, to work on my kips and pullups and to take out some big time anger(because of stupid people) the WOD was great because the barbell became that stupid person!! Thanks lp and ashley for the extra push !! Anger+CF= a calm mama!
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Shleeee… did you go back again at night?? hahaha