Doubt.

 

 

We doubt our abilities, and it holds us back.

We are reluctant to think we can add weight to the bar, because we are to close to our current PR - a PR that is meant to be broken.
...
We don't believe we can finish the WOD within the cutoff time, because last time we got a time that was 15s slower - a time that is meant to be crushed.

We are skeptical of the HSPU in Diane or the DU in Annie, because of the skill or volume. We settle for just "not being able to".

We don't believe that we will ever get off the band and get those pesky pullups unassisted.

We doubt our abilities, when instead we should be doubting our limits.

We should know that we are capable of more, we can lift more weight, WOD faster, attain new skills, meet new goals - we can do it all with just a bit of elbow grease and a whole lot of sweat.

It will never be easy.

You will never finish Fran feeling good, no matter what your time is. The bar will never feel light and the skills will never just happen.

It will take work, it will take time and patience and pain.

It will take you doubting your limits instead of your abilities - but it will come.

You will get that new PR, you will crush your old time, you will throw off the band and you will attain new skills, you just have to keep at it.

Failure can be a good thing.

We spend so much time trying not to fail, in life and in the gym, that we can easily lose sight of the benefits of failure.

You might be writing me off at this point, I mean who wants to fail? What good can failure do for you?
...

Failure can make you stronger.

You can not become a great weightlifter without failing a lot of lifts. In fact, you can't even become a good (or even decent) weightlifter without failing a lot of lifts.

The failure is how you learn to get under it, it is how you learn to find your starting position, how you learn to use your hips.

Failure teaches you this, it teaches you that you can't just muscle everything up, no matter how badly you want to.

It teaches you that you have to listen to your coaches, you have to stop taking the "easy" way through the lift and start taking the right way through the lift.

Failure teaches you how to be humble, how to respect the bar.

Without failure there is no new PR. There is no new improvement, because there is no new effort.

So start trying to get under the bar, even if you have to bail, at least give it a shot.

Start loading those fractionals on, even though you aren't sure if you can lift it.

Start finding proper technique at lighter weights instead of crap technique when you are maxed out.

Start using failure as a tool, as a way to get ahead, and as a way to get stronger.

"Yeah, but I scaled."

 

I hate hearing this - its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard whil...e classmates go up to congratulate.

"Dude, that was awesome, way to fight through", "You did SO good!", "That was amazing, great job today", "Good job finishing, way to not give up!"

"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.

It isn't.

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 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 how you improve your technique and learn to lift heavier.

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.

Fight Gone Bad

(This is in dedication to our Hawaii National Guard friends, we'll miss you guys.)

For Time:

5 Rounds, rotating each minute:

Squats

Sumo Deadlift High Pulls @75/55lbs

Box Jumps @20"

Push Press @75/55lbs

Double Unders

"1 minute rest between rounds"

Goodbye to friends

We'll Miss the Hawaii Team



Pain is Sweet

Strength

 
3 sec Pause OHS - work up to 3RM
Pause at bottom for 3 seconds

METCON
 

For Time:
50 reps of Front Squat @ 50% 1 RM Back Squat

***5 Bar rollouts at top of each min ***Must clean bar from ground

- Bar rollout - http://www.youtube.com/watch?v=hR2UX38F7HI   

"Ray" WOD



 4 rope ascents
400m run
25 barbell burpee, 115 / 75
400m run
25 thrusters, 115 / 75
400m run
25 CTB pull ups
400m run
25 overhead squats, 115 /75
400m run
4 rope ascents

 Est. Completion time 45 mins for high intermediate to advanced athletes

Intermediate "RAY"

 2 rope ascents

200m run

15 barbell burpee, 95/45
200m run

15 thrusters, 95/45
200m run

15 CTB pull ups
200m run

15 overhead squats, 95/45
200m run

2 rope ascents

 Est. Completion time 45 mins for beginner-intermediate athletes

Beginner "RAY"

 1 rope ascents

200m run

15 barbell burpee, 65/25
200m run

15 thrusters, 65/25
200m run

15 CTB pull ups
200m run

15 overhead squats, 65/25
200m run 

2 rope ascents

 Est. Completion time 38 mins for beginner athletes

"Angie" WOD

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats



"Elizabeth" WOD

For Time:

21-15-9

Cleans @135/95lbs.

Ring Dips

"Fran" WOD

For Time:

21-15-9 reps:

Thruster @95/65lbs

Pull-ups

Ryan's Last WOD with Cobra Kai

Team WOD

For Time:

300 Cleans

400 Burpees

We'll miss ya DJ Railroad



"Barbara" WOD

5 rounds for time, resting 3 minutes each round:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

"Diane" WOD

For Time:

21-15-9 reps:

Deadlift @225/155lbs.

Handstand Push-ups

"Annie" WOD

For Time:

50-40-30-20-10 reps:

Double-Unders

Sit-ups