Strength
Bench press
Work up to a 3RM w/ bands. 20:00 time cap.
WOD
The Gino
Complete as many rounds as possible in 15 minutes of:
10 Burpee box jumps, 244"/18"
20' Walk on hands (sub 50' bear crawl)
10 Deadlifts, 255#/185#
Marcio setting up!
You Can Always Do More!
So, yesterday we threw another twist at you by adding some more work at the end of the WOD. This is a common method used by coaches both in the endurance world and CrossFit. Tyson would do this for me as well at the station when I was struggling with double unders. Randomly after finishing a workout he’d say, “grab your jump rope, were doing 500 double unders.” I didn’t like it at the time, but it worked.
Greg Amundson told us a story about one of the Special Ops training that he had to do. The first day they had to take a long grueling run with a heavy pack. Then on the last day of the training they had to do the same run. When they got to the finish, tired and exhausted, the instructors told all of them to get water and that they had to do it all over again. Many of the recruits dropped out at that point saying that they could go no farther. They all loaded up into the vans and went home. The rest got their water, hoisted their packs on their backs and began to march. 100 yards down the road the
instructors stopped them and told them that they passed.
All they were looking for were the folks that would not quit. Even in a situation and a time when they felt like they couldn’t. Mental toughness.
This was tested at the 2010 CrossFit Games. This was the first time that they kept the athletes in isolation before they came out into the stadium. They had no idea what the WOD was until they came out and they received instructions for the workout. As soon as the instructions were given,
it was 3…2…1…GO! The last workout of the Games was no different, but there was a twist. As soon as they finished the WOD, they were given instructions for another workout and it was 3….2….1….GO again! They had several back to back workouts that they had to do without any knowledge or preparation.
I know some might be saying, “well I am not an elite CrossFitter so I don’t need this.” Well guess what, you are an athlete and a warrior of life, and with that we never know what life might throw at us. Being a firefighter we are exhausted after a fire. It’s rare but we can have back-to-back
fires in a shift. The second fire doesn’t care if we are tired, and neither does the homeowner. We have to work. It is no different being a stay at home mom or having a desk job. Little Gino doesn’t care if Shar got no sleep the night before. He still needs to be fed, taken to school, baseball practice, and swim lessons. She has to work.
Bottom line, our bodies are amazing machines and it is important to know just what you are capable of. The more you know this, the more confident and capable you will be with whatever life throws at you. On top of that, I think you will be amazed at what you will find out about yourself.
