A. In 10 minutes achieve a 3RM OHS
rest 5 minutes
B. 10 minute AMRAP of:
max reps burpee muscle-ups
max reps double push-up burpee pull ups
I’m so sad that this is my last month at cfhsv! I am so thankful for all of the wonderful friendships I have made. Love you all!! =]
we will miss you Meag! good luck
Meag!! Looking good! Love these pics!
Where are you going?!?!
JSU for a nutrition degree!
Awesome Meag!! We will miss you!
We will miss you Meag! Your hard work and dedication is inspiring and admirable. All the best and visit us often!! 🙂
Gonna miss you Meag! You inspired me when you were my trainer to try Crossfit and I am grateful. All the best to you! God bless you!
Great endurance WOD tonight! I had a 4 second PR on my 1 mile TT!
Meag!!! Love these!! We’ll miss you sweet girl 🙂
Looking good Meag!!!
Side note: 8:40 mile PR tonight. First time running a sub 9. I just keep chipping away at my time every time. Credit all goes to Aaron.
Meag!! Loved chasing you today–you are awesome! I agree with Mandee & you need to come visit often. I’m just glad I get to spend several more days at CFHSV with you at 7:00! 🙂
Best of luck Meag! 8:24 mile tonight at CFE. Last time trial was 9:08. It’s working!! I see sub 8 in my future!!!!
Wooo hoo Meag!!!
best Of Luck Meag! Love the Pics Too!
Good luck Meag
Best of luck to you…
Paul and Murphy
REAL! The sweet spirit of “Van 1″….. And she’s a fast runner!
Good luck, I’ll be sure to youtube my illin’ dance moves. 🙂
Great job to eveyrone who PR’d last night, very insprirational and I love watching everyone’s progress!
B. Rx’d 36
Awesome job on those muscle ups today! You were rockin’ it bro!
Couldn’t keep pace with AP. Haven’t done Mus in a while and I’m already feelin them… Great work in 0600!
Meag, I am so going to miss you!!! 🙁 I can always bank on you being the other girl in 7:00 a.m. so I am not by my lonesome.
B. 40- Started out with C2B then had to transition into pull ups
Great coaching Nathaniel!!
Read this on a website this morning and wanted to share.
“Dude, that was awesome, way to fight through”
…“Yeah, but I scaled”
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
“You did SO good!”
…”Yeah, but I used a lighter weight”
As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.
“That was amazing, great job today”
…”Yeah, but I used a band”
As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.
“Good job finishing, way to not give up!”
…”Yeah, but I was last”
As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you improve your technique and learn to lift heavier.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
Fantastic! Thanks for sharing Matt. This is spot on!
Spectacular Scaling Sermon! The goal is light and right, not heavy and horrible. Build yourself properly today, so you are stronger and healthier tomorrow! Thanks for sharing Matt.
then, I scaled it like it was a fish this am and I’m fiercely proud of it! 75/36 (ring pulls)
thanks for the great coaching, Nathaniel and DB!
thanks for sharing MATT!!! Love that and need to remind myself of it all the time 🙂
Excellent stuff, thanks for sharing.
I wonder what would happen if we went a week with no whiteboard or posting scores/times, just a simple “done.” post and next to our names. Would you go as hard/heavy/fast without a clock or someone’s score to go after? Just you v you. How deep can you dig?
That’s great. My thoughts usually bounce back and forth between “Someday I won’t be the slowest and weakest person” and “Hey! At least I showed up!!”.
That write up is better! Future Mallory appreciates it.
Two thumbs up. Thanks Matthew
OHS 65#-85#-105# (2 attempts failed on 3rd) forgot to check my EGO at the door today, shouldn’t have jumped 20# 🙂
MU’s were horrible got to get good form back No More Chicken Winging!!!
Two is closer to three! I applaud your moxie Haley. Great job.
Good luck Meag!
Great article, Matt. Right on, Coach DB! Light & right vs. heavy and horrible!
Best wishes to you Meag on your new journey. God bless you.
Wow! Muscle Ups score to beat today is brought to you by Daniel. 52!!!
That’s awesome! Way to go Daniel!! 🙂
Daniel is a demigod.
In my astonishment of the 52 muscle up number I forgot to spread the love. Top 3RM today is brought to you by Larry L. 185!!
B. 18 rx’d
B) 37 scaled to double burpee pull ups.
Meag, best of luck as you head off to school! We hope to see you when you drop in while you’re home from school:)