Five rounds for max reps of:
2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds.
Question of the day: When the workout keeps going on, and really isn’t fun anymore, what motivates you to keep going?
The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video [wmv] [mov]
We are the 1%’ers. That 99% of people are not willing to make the sacrifice and dedication we have to improving our mental and physical strengths.
I’ve had my ass kicked, in a championship fight, televised in Atlanta, in front of 5k people, by a person that shouldn’t have been allowed to wash my jockstrap… all because my physical conditioning at the time was a train wreck. Fatigue during a fight will turn the most tenacious fighter into a yielding coward. It will never happen to me again. That’s what keeps me motivated.
And don’t count my attendance over the last couple of weeks against me. It’s layoff season at work… I’m trying to make sure I stay in my seat. 😀
First off….fierce face Brad!
Re:Question of the Day
I think back to the people (there were SEVERAL) that told me I couldn’t handle Crossfit because I was weak, lazy, etc. Nothing motivates me more than having people tell me that I can’t do something…..makes me push myself that much more.
Although when I have nights like last night almost nothing can push me through….lately I haven’t felt like I am progressing very much. I have been stuck at the same weight and it pisses me off.
Have to miss today ….heading to Nashville to see Keb’ Mo’.
I promise, I was YELLING at you from Weatherly Road!! Listen for the faint voice next time…it’ll keep you going and help you finish the race!
Keep up the good work, stick with it, and consider what you’re doing outside of the gym that could be impeding your progress IN the gym!! =o)
I’ve seen MAJOR progress in the last month by journaling EVERYTHING that I eat and drink…..This helps, b/c it’s basically an hourly accountability for yourself.
Those ‘minor’ changes in my mind, ended up being ‘major’ changes in the gym. You are what you eat (or drink)…=o) Hang in there!
I know I know…..I couldn’t hear you over the expletives that were flying out of my mouth 🙂
My eating hasn’t been 100% lately…but it hasn’t been that bad either. I think a lot of my problem lately has been stress from my hectic schedule….I am constantly worn out.
I do need to do a food journal. I will do it for a few days and then I get busy and I drop it.
I need to quit being a slacker!
Kevin shared this quote with me during a conversation in which I was not happy about my progression prior to the Garage Games.
“Training is a process and is not the events of one day” – Rippetoe
You may not feel like you’re doing well in the gym, and it seems like it’s been forever since you felt good about a WOD or hit a new pr. Give it time, get proper rest, & eat well. Then guage your success over a significant period of time.
Sore as hell today from landing on my head in gymnastics practice. My neck feels like it s got a really bad crick and my lower back feels like I just did 100 PR deadlifts. I do not reccomend doing a back handspring without your hands.
I’m going to try for today’s class anyway if this aleve loosens me
you have not been feeling well lately, and now a possible injury. I think you may want to rest for at least the weekend and see how you feel on Monday. These thrusters will probably do more than just loosen up your back.
40 thrusters @120lbs, 102 pullups
forearms and grip are still tight.
I would say two events in my life are what make me carry on through physical/mental hardship.
The first is having my son. When my wife and I found out we were going to have a child, we were both VERY out of shape. I was pushing 235#s ate like shit, drank a lot, and smoked. We both decided that we needed to set a better example for our child, so we stopped smoking, adopted what we thought were healthier eating habits, and started going to the gym. Since becoming a Father I have learned that I want my son to understand what it means to be able to push past your perceived boundaries. This is a quality that I think many of our youth have lost and this is a travesty in my mind. I push myself to hopefully teach him how to push himself.
The second event is being placed into a situation in my job when I was a fat body that made me realize that I probably was not capable of saving myself or my Brothers during an emergency. Too many Firefighters today sit around the firehouse eating cookies and ice cream and tell themselves that they are BIG MANLY MEN, when in reality if they face a life or death situation their physical and mental capacity to operate in that situation is not as big as they think. Every year for at least the past decade 50% of the firefighter line of duty deaths have been cardiac related. The rest can usually be attributed to being “physically overcome” This is unacceptable to me, and I will do everything in my power to prevent this from happening when I’m involved.
This is why CrossFit has such a good relationship with Mil/Fire/LEO. The ability to mentally focus on a task while physically exhausted is a skill that is paramount to coming home at the end of a shift. It sounds like the cliché Firefighter response, but it is the truth. This truth is what keeps me going, knowing that I will be able to do my job when it counts most.
My background in athletics is wrestling. A one on one sport. If you did great and won…then it was a reward for your hard work. If you lost then you had no one to blame the loss on but yourself.
Maybe the other guy had more experience, maybe he was more technically sound, maybe he had better conditioning, maybe he trained harder, or just flat out worked harder than you….maybe he had more desire.
Sound familiar?–Sound like a CrossFit competition?
Bottom line for me is that I just hate to lose. Even when I was a freshman wrestling a senior multiple time state champ and got pinned in the first round….I never thought “Oh well, he is a 3x state champ senior and I’m just a freshman”. I didn’t care. It just royally pissed me off. Luckily for me and our team (we won state 2-4 years) our coach would feed the “pissed-offness” of the individual and team which would push us to train harder and become mentally tougher. We were never allowed to make excuses for a loss. They were just something to build on.
With all of that being said. When I was first introduced to CrossFit it was literally the THING that I had been waiting for ever since my senior year in highschool (GHS ’95). My first WOD was Linda at the SE YMCA and I totally got my ass kicked and pretty much humiliated. I was instantly hooked! The feeling was back!
So after the background diatribe….and to answer the question. What keeps me going when the suck factor is at 11 is thinking that my competition is going faster, doing more weight, and not feeling sorry for themselves. Why should I? I hate losing….but I hate making excuses for losing even more. Shut up and work harder! Recognize and work on weaknesses. Focus concetration and maintain discipline. These are things that keep me going when everything sucks.
That hit home Kevin… thanks
What motivates me is the understanding that I’m not at CrossFit Huntsville, just so I can eat whatever I want, live however I like….You hear SO many people explain that they workout so they can enjoy those ‘little things’ in life. And, to some degree I understand what they mean, and 5-7 years ago, I think I ascribed to the same notion.
But, for me now, and being in an environment where everyone’s mindset far surpasses that ‘so I can eat whatever I want’ mentality, the camaraderie is what keeps me going. You look around, someone’s having a better day than you, but then you look around again, and someone’s having a worse day. This simple balance allows us to be pushed by others while at the same time pushing someone else that needs as much or more support than we do. I need the extra push when it’s not such a good day, but I love being the one to keep the motivation going, when I’m having a better than normal day.
With any level of sacrifice comes an equal amount of satisfaction, bottom line.
There’s something to said about the work ethic of CrossFitters as a whole. Before I started coming to CrossFit, I caught SO MUCH GRIEF about the level that I was taking my general health and fitness…..
Now, I just feel normal….=o) Ahhhh, what a great feeling!
Before I started coming to CrossFit, I caught SO MUCH GRIEF about the level that I was taking my general health and fitness…..
Hmm. That sounds like the beginning of an interesting story.
166 as rx’d
94 pull ups I think
UAH Hockey Tickets
We have a few tickets for sat’s game at 3pm and a bunch for the 1 pm game on Sunday. Email me at firstname.lastname@example.org if you want some tickets.
Answer to question of the day.
I will keep my comments short as everyone has made great points above. Playing college and pro sports was a very exciting part of my life (many years ago). Since my last year to “get paid to play” was in 2006, I have not found anything that could replicate the level of dedication and commitment it took to go the rink everyday to compete—until Cross fit. To get to work hard every day to keep your job and try to help the team win was awesome. We played 82 games a year plus playoffs and worked hard all summer but it was all worth it.
Cross fit has filled that competitive void for me as I approach 40. I am very competitive like most in Cross fit but for me it is about still striving to push my body and more so my mind. What keeps me going….the fact that we do something that almost everyone could do but they either chose not to or are to scared to try. The best teams I have ever been on, the players put the team first, even though individual efforts were required. Cross fit is the same in my mind. If you can lift 20 or 200 it does not mater, we all check our egos at the door and come in there to work hard and support others. We find comfort and support in the others that are working so very, very hard next to us. You can have a pregnant mother next to someone heading to compete in the cross fit games next to a 60 year old that has never lifted a weight in his life—all 3 benefiting from the workout.
It is something that I feel so blessed to have found at this stage in my life.
Update on the new crossfit building construction…
Footings inspection just passed. Concrete will be poured next week but we will have to wait on the weather again. It’s supposed to rain a lot! We are hoping to pour all 8000 sq. ft. of concrete wed/thurs.
If anyone that is interested in competing in the sectionals wants to train tomorrow…….Stephen Hand is coming to town and he wants to wreck us all!
We are planning on doing two WODS tomorrow about 2-3 hours apart to attempt to create a weekend games setting. Plan is to do a couple of the midwestern sectional WODS.
20 Push Jerk
20 OH Squat
20 Front Squat
95# barbell 4 burpees after one min and every min
15 min total AMRAP
5min Row for Cals
4min box jump
3min hang snatch 75#
2min wall ball shots 10′
Sound like fuhhun? Join us.
Kevin, What time Sat.?
83 as rx’d
37 thrusters, 46 pull ups
as rx’d 28 108 =136
Kevin makes a good point in his answer to today’s question. The only thing with me is when a workout is kicking my ass I get mad and just say F it. I need to learn to use that anger towards the workout.
41/99 = 140
Sectionals… Here I come!
As Rx’d: 143
6 mile cross country jog…not run. 60 min. even. My new trail shoes are now very muddy:(
Concerning today’s “Deep Thoughts”:
First, pain is all in your head. The anaerobic threshold (pussy rest stop is what Glassman named it) for most of us is where the brain starts screaming STOP YOU IDIOT. But, muscles, tendons, ligaments and cartilage can be stressed long beyond this point with no harm done. So, I like to be in charge.
Second, there is a duality to nature. Light and dark, soft and hard, weak and strong, girl and boy, yin and yang. Each just a different side of the same coin. So, each of us has a weak-self and a strong-self.
So by denying the weak part of yourself during a WOD, you reinforce the strong. By pushing through pain you strengthening your body, mind and spirit. It’s a Tao thing.
Oh, my answer to the question is…IM TOO STUBBURN TO STOP! I love crossfit because it makes you stronger, both physically and mentally. For years I focused on just the cosmetic benefits of training, never feeling like a winner even if I did place high or won a fitness contest. Its such a subjective sport. Crossfit is to me…what you put in, is what you get out of it.( no juiced up judges either) Im super pumped to do my first crossfit sectionals and will be happy to experience this type of competiton.
Welcome to Dennis! Your a great motivator. 🙂
As Rx’d: 126 total @ 95lbs
My answer to today’s question: Never give up, never give in. I won’t let a WOD get the better of me. I may not be the best or the fastest, but I will not stop – unless time runs out 🙂
58/100 = 158 @ 95#
T= 17/12/10/10/10 @ 125#
All I kept thinking throughout this workout was what Kevin said about your competition training harder and faster than you are.
For those that were interested in the south east warrior dash but missed the sign up, they have added an extra day. I’m in.
Started with 115# on the thrusters & dropped to 100# for the other 4 sets…thanks for the help on the wrist form, Josh. I’ll keep working on it.
Today just really didn’t feel engaged/strong/anything…could it have been the hushpuppies at lunch??
Jumping pull ups, so 20/20/20/20/20
Sick kid so couldn’t make it tonight.
What keeps me motivated to CrossFit? I moved here 1 year ago and didn’t know a single person. Now we have some amazing, close friendships from the CrossFit community, or people we have met through those CrossFit friends. Quitting CrossFit would be like pulling off a Band-Aid real quick… it’s not just about the WODs, it’s so much more.
Some might attribute my drive/motivation to a deeply ingrained competitive nature stemming from being a middle child. 🙂
I have always been an overachiever and pushed myself to excel in everything I did, primarily in sports and music. My parents instilled a work ethic in me by making me practice piano when I didn’t want to. I was used to training hard for basketball in high school and even more so in college. Over time, my sense of accomplishment directly coorelated with how hard I had to work for it. Crossfit has been great for me because in those moments where I’m pushing through during a workout, even when it’s not fun, I achieve a greater sense of accomplishment.