Thursday, March 22, 2012

March 22, 2012

Standing broad jumps
You will make 6 attempts at your max distance standing broad jump.  The distance jumped will be recorded from where the back of your heel lands.

* 300m run
* 15 wall ball- (20/14)
Cash-out: 100 Double Unders or 20 pistols (10 per leg)

Compare to:

Games WOD 12.5 (7PM CLASS ONLY)
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

This is the last workout in the Open competition for 2012.  Lay it out there for this final workout, don't leave anything in the tank.  If you haven't started to reflect on this experience already, I encourage you to after the conclusion of this final workout.  Competition is an amazing thing.  It pushes us to work past our mental limits.  In a competition, there is no room for, 'I can't.'  It's do or die.  I bet a lot of you found the 'do' during some of these workouts--accomplishing things you didn't know you could.  I've got a sneaking suspicion that a lot of us also found the 'die' during some of these workouts--falling short and not being able to get a muscle up, not being able to snatch 100 or 165 lbs.  Competition is a beautiful thing because it gives us the opportunity to step back and evaluate.  Right after a workout, if there is something about our performance that disappointment us, we usually start by judging ourselves:

"I can't do (insert weakness, example: muscle ups)... I am a terrible athlete, life's not worth living, I should flog myself and quit."

We all judge ourselves, I get it.  Most of us are our own worst critics.  But as this competition comes to a close I encourage you to move beyond your judgements and do some constructive reflection.  What were you weak at in this competition, and what are you going to do about it?  Every failure is an opportunity for growth, if we handle it appropriately.  Competition is such a cool thing because it forces us to evaluate what we suck at.  In a regular WOD class, it's too easy to blow past a weakness and pray that it won't come up again soon.  In a competition, you have to put it all of the line where everyone can see.  And if you fall short, it's not a secret.  I want to congratulations all of the athletes in the gym who opened themselves up to this competition through their sucesses and their failures. You are all better athletes because of it.  Now do some soul searching and make a plan to punish your weaknesses!

1 comment:

  1. I couldn't agree more.... as you well know I will be working on, let me see... Double Unders... the Snatch....Dead lift....Squats.....Press.....Running....Over Head Squat....Clean and Jerk....

    I'm sure I'm missing something but you get the point...