50x box jump, 24″ platform
50x jumping pull-up
50x swing @ 35-lbs.
then, for time:
walking lunge, 50 steps
50x push press @ 45-lbs.
50x back extension
then, for time:
50x wall ball @ 20/14-lbs.
50x double under
This workout is scored by all three times.
Do you want to know who always come in and never cherry pick? The 6a gang.
We’ll see you in the morning for some fun.
Dear everyone else,
y’all wake up too early…
I feel like a new born puppy born with his eyes closed and covered in slim. Every now and then, the pup’s eyes open for the briefest of moments to see the light of day. They close almost immediately; it’s too bright and it hurts their eyes. The puppy slowly starts to tolerate the light and can keep his eyes open longer and longer. You get my drift.
I’ve sat here and pondered why our coaches would put this in front of us, albeit, in remix form, again. Probably not a question worth thinking about, but its a late night at work and I’m starting to think the guys spiked my dinner salad with sugar, so I sit awake.
This writing steams from a comment from Coach Main(not many people can utter 3 words ever 2nd or 3rd week to me and get in my head like this guy). I think it was a weight workout and I (nicely) asked for some inspiration. Hey, I was a music major and always like a good tune to get me inspired. I’m at a loss for his exact quote, but it was something along the lines of, inspiration comes from within or make your own—something like that.
So during the last few weeks at the gym, I’ve found myself in search of better numbers. Prime example, I wanted to get to 200 on the split jerk the other day. Or I wanted to hit 10 rounds in last Thursday’s WOD. All good goals, I would assume, but I’m starting to realize that’s not the goal.
In reading the essays from our Coaches’ collection, two have really struck a chord: Mel’s “Intensity” and John’s “On reasons”.
It can no longer be about the #’s/times for me at the moment. It has to be about being comfortable while uncomfortable. In Mel’s words, “by not pacing, not thinking and instead simply assaulting whatever is in front of you, you will do things that you never thought you could” My eyes have to open and embrace the pain of the light. Times and #’s will follow.
But where is the inspiration, or reason? Here at work, I’ve pronounced newborns to people over 100 years of age. I see people die who haven’t lived. I hate to say it, but with the exception of the little ones (whom I do know all their names), I’m callused when it comes to death. We have to be. Point being, prolonging our own lives should be reason enough. But that doesn’t work for me IN the moment of 3.2.1 go. I have found the teamwork to help. Working across from Lisa the other day was great. I know we pushed each other to do better and that helps pick up the bar when you don’t want to. But something tells me that it has to be deeper…. Finding it when no one is there, when no one is watching.
So… I’m on a search. Not of numbers or times, but to find that reason that will allow me to open my eyes and embrace the new comfortable. The one that says, Joe, you don’t need to put this fucking weight down, stop being a whimp and embrace the comfort of intensity. I have 23 other hours a day to relax.
If you have thoughts on how this happened for you, I’d love to hear the story. You know how to find me. I’d apologize for my babble…but boy does it help a quiet guy clear his head.
Joe, this workout will motivate you to be stronger, move faster, and stay coordinated when you are already tired, sore, and demoralized. There is no one for whom this is more pertinent.
6am, thanks for the push(es).
Great photo today. Jeff= intensity!
Dave and Neil – great work on the first two segments this morning.
As for the third one, I’m going to pretend that it never happened. Perhaps instead of a time, I could get a “Participation award.” I recall that I was at least physically present during the third workout.
Rob Kudos to you to!!
But trust me when I saw, I should’ve gotten “participation” recognition for the third one as well, I def wasn’t looking preety on those Burpees!
Rob, great job today. You a real leader!
Seriously, I thought my ugly performance yesterday was as bad as it could get. Today blew yesterday away in the ugly category. How about that I can even out do myself in poor performance too. That’s got to be worth something! Oh, right, DNF!
Dear 24″ Box:
I am sorry that I made you so mad. I promise to be good. Please stop hurting me.
I prefer it when you’re on top, not in front.
Christine S.: 2:08, 3:31, 1:47 (20x, 35-lbs., sub: squat, bodyrow, 35-lb. deadlift, mb squat, squat)
Paul M.: 4:$5, 6:57, 8:20 (40x; sub: hanging knee raise, tuck jump)
Robbie S.: 5:15, 8:24, 9:05 (40x)
Ralph A.: 6:43, 8:35, 8:26 (40x; sub: hanging knee raise, tuck jump)
Ryan B.: 6:57, 7:59, 9:23 (40x, 25-lbs., 35-lbs.; sub: box jump, 20”, hanging knee raise, tuck jump)
Jessy C.: 8:11, 6:16, 7:03 (40x, 35-lbs.; sub: hanging knee raise, tuck jump)
Tamra F.: dnf, 5:28, 8:16 (40x; sub: hanging knee raise)
Erez Y.: 9:36, 9:45, dnf
Kevin W.: 5:49, 5:24, 6:32 (30x; sub: hanging knee raise, tuck jump)
Keena S.: 6:52, 6:53, 9:59 (40x; sub: box jump, 20″, hanging knee raise)
Ted K.: 5:29, 5:11, 6:16 (30x, 14-lb. wb; sub: step-up, 20”, hanging knee raise, squat)
Neil A.: 4:41, 8:49, 9:02
Rob K.: 4:30, 8:08, 9:29
Ryan D.: 6:26, 9:02, dnf (sub: hanging knee raise, tuck jump)
David O.: 6:40, dnf, dnf
Roselena R.: 6:28, dnf, 8:09 (40x; sub: step-up, 20”, hanging knee raise, squat)
Ivy F.: 6:20, 7:47, dnf (40x; sub: box jump, 20”, hanging knee raise)
Sakar P.: 4:22, 7:29, 6:34 (30x; sub: box jump, 20”, hanging knee raise, tuck jump)
Mike S.: 4:30, 7:55, 8:13
Stuart W.: 7:09, 9:58, 8:32 (40x)
John G.: 4:44, 5:48, 6:25 (30x; sub: hanging knee raise, tuck jump)
Josh O.: 5:32, 7:48, 8:54 (40x; sub: hanging knee raise, pushup)
Marco M.: 5:20, 8:54, 8:24 (40x; sub: hanging knee raise)
Jerry C.: 3:37, 4:18, 5:17 (30x, 14-lb. wb; sub: hanging knee raise, tuck jump)
Linda K.: 5:14, 8:04, 8:14 (30x, 25-lbs., 35-lbs.; sub: step-up, 20”, hanging knee raise, squat)
Sidra C.: 7:46, 9:00, 6:03 (40x; sub: step-up, 20”, hanging knee raise, tuck jump)
Johnny A.: 8:20, 9:31,6:37 (40x; sub: hanging knee raise, tuck jump)
Lisa C.: 7:12, 9:41, 6:19 (40x; sub: step-up, 20”, hanging knee raise, squat)
Joseph P.: 7:46, 4:37 ,5:12 (30x; sub: box jump, 20”, sit-up, tuck jump)
Chad F.: 5:02, 8:54, 7:01 (40x)
Andrew R.: 4:37, 6:46, 8:05 (40x; sub: hanging knee raise, tuck jump)
Steve D.: 6:05, 9:59, 8:20
David C.: 5:47, 7:57, 8:59 (25x, 14-lb. wb; sub: step-up, 20”, sit-up, tuck jump)
April H.: 5:54, 6:36, 6:17 (30x, 25-lbs., 35-lbs.; sub: step-up, 20”, sit-up, vertical jump)
Bill G.: 6:14, 8:34, 5:11 (40x; sub: tuck jump)
Angel P.: 5:23, 6:34,5:46 (30x, 14-lb. wb; sub: sit-up, tuck jump)
Anne M.: 6:03, 4:34, 5:39 (25x, 25-lbs., 35-lbs.; sub: step-up, 20”, sit-up, tuck jump)
Diana D.: 3:20, 5:40, 4:36 (25x, 20-lbs., 25-lbs.; sub: step-up, 20”, sit-up, tuck jump)
Cristian D.: 5:03, 5:08, 6:34 (25x; sub: box jump, 20″, sit-up, tuck jump)
Keith H.: 4:03, 5:16, 4:32 (25x; sub: box jump, 20″, sit-up, tuck jump)
JC L.: 6:38, 6:58, 6:49 (30x; sub: 8ft target, box jump, 20”, hanging knee raise, tuck jump)
Koji H.: 5:42, 9:51, 6:24 (40x; sub: tuck jump)
Thomas M.: 7:57, 7:13, 5:08 (40x; sub: tuck jump)
Sean F.: 5:48, 8:17, 6:16 (40x; sub: tuck jump)
Brian T.: 6:35, dnf, 7:56
Jonathan H.: 8:08, dnf, 9:28
Katie M.: 4:58, 5:23, 5:11 (30x, 25-lbs., 35-lbs.; sub: box jump, 20”, hanging knee raise, tuck jump)
Jenn J.: 6:03, 6:11, 7:21 (30x; sub: box jump, 20”, sit-up, tuck jump)
Rajesh N.: 4:55, 5:43, 7:53 (20x, 14-lbs., 25-lbs., 35-lbs.; sub: step-up, 20”, sit-up, tuck jump)
Leigh T.: 3:39, 4:26, 5:51 (25x; sub: sit-up, tuck jump)
David S.: 5:21, 7:33, 7:27 (40x; sub: tuck jump)
Ricky B.: 5:17, 5:56, 7:06 (40x)
Katherine C.: 6:44, 6:22, 5:59 (40x, 35-lbs.; sub: box jump, 20″, sit-up, tuck jump)
John B.: 6:12, 9:58, 7:28
Set S.: 4:48, 6:46, 5:59 (30x, 25-lbs., 35-lbs.; sub: step-up, 20”, sit-up, hanging knee raise, tuck jump)
Meghan M.: 7:07, dnf, 7:33
Jeff B.:5:17, 5:11,4:21(30x; sub: hanging knee raise, tuck jump)
Leota T.:7:40, 8:36,6:32(40x; sub: box jump, 20″, hanging knee raise, tuck jump)
Notes for today:
-10-minute time limit/section
-back extension substitution: 50x superman
Chuckster: I went first this time: there ya go.
7pm: bang em out; I’ll be there in spirit (even while sitting in front of my computer).
Coaches, thanks for this workout. It was physically and mentally humbling, but a good second bite at the apple after being disappointed in my performance on Monday.
5:11, 7:45, 9:39
I think someone turned up the gravity while I did this one. Double unders, you will be mine…
Sub: knees to elbows, step up to 20″ box, 50x wall ball (the ball only weighed 15 lbs and was the only one they had)
Props to the Federal Protective Services Officers at the Nebraska Avenue Complex for letting me use their gym.
Same substitutions as Monday’s workout:
3:43, 6:16, dnf