Friday 111216

Five Rounds, As Many Reps as Possible: 

:30 Strict pull-up 
:30 Rest
:30 Strict handstand push-ups
:30 Rest
:30 GHD sit-ups
:30 Rest
:30 Squats
:30 Rest 

Post reps to comments.
Mike-one of many rope-climbing maniacs-at Verve!

Another post from your coach Emmalee (aka #1 Bronco fan)…… 

Tebow Magic- Can it be CrossFit Magic too?

Tim Tebow of the Denver Broncos has many things going for him. Let’s start by clarifying this: if you read this post it doesn’t mean you have to be a Bronco Fan, or for that matter a Tebow fan–> but just a BELIEVER.

The Denver Post had an article dated 12/11/11 by Mark Kiszla titled Tim Tebow’s Magic Transcends Santa Claus. While most of the article compared Tebow to Cutler, the very last line intrigued me. It read: “But here is what Tebow has in common with Santa Claus. So long as we believe, too good to be true remains a distinct possibility.”

I want to talk about the “Tebow magic” that e-v-e-r-y-one keeps talking about, do you believe in the “Tebow magic”?
After reading articles and watching news clips on the Denver Broncos and Tim Tebow with this “magic” that is occurring, I have decided the most common thread among the players that work with Tebow say, "He is just such a leader, such a positive person, he believes we can do it, and believes we can win."

I believe that his magic stems from his beliefs. His beliefs in the higher power or religion are something I am not going to debate nor discuss. I just want to talk about the belief in ones self, the constant positive attitude, impressive power we each possess, and the thought that we too can be “too good to be true”.

What do you believe? Do you believe you can get a 3x body weight deadlift? Do you believe you will be able to walk on your hands more than 5 steps? Do you believe that you will be able to link 20 pull ups in no time? If you don’t believe in that, SHAME ON YOU! Think about how simply just having the attitude of "I can, I will, I believe I can accomplish this," where that mindset might just take you. I’m not saying you need to“Tebow” kneel before every WOD in order to achieve your goals (I’ll understand if you want to), but some positive words of encouragement couldn’t hurt.

What “magic” words do you use to push yourself?

– I can do this
– Just like the one before
– Just a Tuesday Morning, nothing else
- Just move your feet
– This! Oh this is going to be light weight
– Keep Moving
– I got this
– I am strong
– I am powerful
– Keep breathing
– Keep Going
– Almost there

The other day I had the pleasure of working out with Mrs. Chan. We were doing “THE BEAR.” This was post destruction of our hammies by running 100m sprints x 20 on the Woodway, and some other accessory work.

Then came “The Bear”: Deadlift to clean to thruster/ jerk to back squat to behind the head thruster/ jerk= 1 set, the bar is touch and go on the bottom, you can rest the bar on your back. The Bear has 7 sets to 1 round, the round ends if you let go of the bar prior to accomplishing the 7 rounds. Each round we were to go up in weight the goal was to be at 120-125 lbs by round 3. We load the bar and get a few warm-up sets to start our first round at 95lbs. That first round went smoothly, Cherie looks at me and says “Alright girl, what do you want next?” I replied "Um, howabout 110 for round 2, so I can try 120 for round 3”. She looked right back at me and said, “No, I think you are going to do 120lbs next.” Instantly, I was doubting myself, I even said “That is quite a jump from 95lbs." Cherie of course said “and……you will do it!” I set myself up to start the 2nd round with 120lbs on the bar, to my surprise I finished all 7 rounds. Cherie was right, I did do it. She had no doubt of my abilities, so why did I?

I got scared, I was setting myself up for failure, I had negative thoughts just thinking about 120lbs on the bar without even touching it yet. Cherie believed in me, she wasn’t “Tebowing” in the corner for me, well maybe in her head but not literally, but she was there encouraging me the entire round that I could do it, to hold onto the bar, and how strong I was. The last round we loaded the bar at 130lbs, I accomplished 4 complete rounds, but felt great about it. I didn’t win the 130lb round for 7 sets, but gave it a valiant effort, with a motivated attitude.

Next time you have a negative thought before stepping up to a loaded bar, or a new intense workout, or the new gymnastics move you so desperately seek–>Take a stepback….. Encourage yourself….. Believe in yourself…… Take a deep breath, know youcan do it…. AND 3…2…1 GOOOOOOOOOOO!



  1. James (O.G.) :

    Does this mean I can relax through the first three rounds and then kill it in the fourth and fifth?
    Great post, Em.

  2. Patrick M :

    I like the how a positive attitude affect effort for sure. Tebow certainly exudes a lot of that. Although tebowing as used as a verb makes me so angry that I also get motivated with this shenanigan that I work harder during my WODs too.

  3. Matt :

    Awesome reflection on a tough workout. Guys, that’s like doing the bear with 185#! No joke!

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