Beach WOD

New crossfitters Amanda and Jean don't let a vacation get in the way of keeping their training frequency up.

Friday BarBQ

Friday Aug 12th, 6:30 pm at the gym.

Everyone is invited to an all gym celebration. Meet our new trainer Tim Lusk and celebrate Mikes Games participation and finalist finish. Bring your own beverage and a side dish or desert to share. Thanks for signing up at the gym.

Life App -- A tale of 2 "no reps"

At the Games there was one particular WOD that was brutally tough. It had 7 elements with reps of 10, 20, 30, 40, 50, 60. The last 3 elements were 40 power cleans at 135 lbs, 50 burpees, ending with 60 sumo high pulls. By the time I was into the final high pulls I was complete spent. To add to the torture, the judges were exacting on maintaining standards. You can image what it was like to get multiple high pulls "no reped" (meaning that rep did not count, and the energy you spent doing it was wasted.) All my “no reps” were for not having my elbows high enough.

On one "no rep" (yes I had several) my response was to shot the judge my meanest “nastygram” look. Immediately followed by dropping the bar. The result was empty satisfaction after communicating my disapproval of the judges call. That judge could care less about my brief protest and I had to fight through a self inflicted sudden energy drain. Disappointed with myself for the way I responded to the judge call I decided to not allow another lapse in focus. All it did was hurt me. I would NOT allow my emotional energy to be wasted. Sure enough about 10 reps later I got another "no rep!". This time I committed to follow it up with immediately redoing the rep I lost, followed by 2 more with an energy surge I didn't know I had. Small victory, big life application.

-- Coach Mike

Benchmark Monday

"Hammer"

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull ups

5 • 4 • 3  rounds

Rx - Men 135 Women 95

mWOD

Shoulder Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

Comments

[Sophia Walsh]

Nice post Mike and great job at the games!