Saturday, August 8, 2009

Saturday, August 8, 2009

group warmup
Opportunity, thy name is “Michael.”

Every day, every workout is where battles against benchmarks—“Fran” and “Fight Gone Bad!” and all others—are won. This is especially true of a workout like yesterday’s hero, “Michael.”

Friday’s agenda: run, light swing and sit-up. That was it. The distance, load and repetition scheme made it possible for almost any athlete to, at the very least, complete each modality without stopping. You could walk the run if you absolutely had to. To take it one step further, its organization lent itself to an all-out run, 50 fast, consecutive swings, and absolute recovery during the sit-ups. Either scenario provided the athlete, no matter his or her current fitness level, an opportunity to benefit.

I am not suggesting “Michael” was easy or comfortable, but it’s low-hanging fruit (and yesterday’s weather was beautiful, to boot). No high-load, high rep lifts, no extended range of motion and absolutely zero probability for torn hands. I am also not suggesting that “Michael” directly correlates to Tuesday’s “Fran” experience. But maybe—just maybe—you push yourself even harder on the run yesterday, or keep swinging through 50 each round when your hips and shoulders ask you to stop, or push yourself back into the ground mid-sit-up, instead of waiting for gravity to help. Maybe you surprise yourself with these efforts because it’s Friday, or the fifth day in the cycle, or you’re tired and overworked. And then, maybe the next time you have 45 thrusters and 45 pull-ups waiting for you, you keep the bar in your hands instead of resting, because you really pushed yesterday and because hell, it’s only 90 reps as opposed to 300.

Do not wait for the benchmark workouts to challenge yourself. Do not wait to be better tomorrow when you can be better today.

Everyone performed extremely well yesterday, and it was a fun workout to coach—especially the 8a “Angels.” Every day in the new space keeps getting better. Thank you so much for great work, great camaraderie and great community.


seven rounds for time:
5x deadlift @ 275/185-lbs.
15x box jump, 24″ platform

then, for time:
75x pull-up

This workout is scored by both times.

Compare results to March 16, 2009.


  1. tbferg | August 7, 2009 at 10:34 pm

    I can’t believe I’m going to miss this one- I have been waiting for a chance to redeem myself (and my shins). Maybe I’ll try to work in some sand-castle jumps…

  2. coach | August 8, 2009 at 1:21 pm

    Borja G.: 10:36 (185-lbs.; sub: no pull-up)
    Matt W.: 13:22, 6:38
    Roselena R.: 13:40, 9:20 (155-lbs.; sub: step-up, 20″, jump-stretch pull-up, green)
    Mayra C.: 12:15, 6:30 (115-lbs., 18″; sub: 2x jump/kip pull-up, 24″)
    Ivy F.: 15:04, 8:59 (sub: jump-stretch pull-up, green)
    Michelle C.: 14:36, 6:25 (85-lbs.; sub: step-up, 20″, jump/kip pull-up, 24″)
    Jessica H.: 11:10, 9:34 (125-lbs.; sub: jump-stretch pull-up, blue)
    Neil A.: 15:04, 10:00
    Jen M.: 12:50, 8:31 (115-lbs.; sub: step-up, 2x jump/kip pull-up, 24″)
    Rob K.: 15:02, 4:50
    Samir M.: 10:32, 6:57 (135-lbs., 18″; sub: jump/kip pull-up, 18″; 5 rounds)

  3. NoTranslationRequired | August 8, 2009 at 1:32 pm

    Welcome Rob and Samir..great job…and dang, those kips Rob…definitly impressive.

    • Rob | August 8, 2009 at 8:10 pm

      Thanks, it’s pretty much the only Crossfit thing I can do. You should see me try and do a Thruster. It’s kind of like a train wreck – it’s so bad and yet you can’t look away.

      And a big thanks to everybody for the welcome, I will see you tomorrow!

  4. mworden | August 8, 2009 at 3:17 pm

    No bloody shins. I consider today a success!


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