Saturday

"Partner Punishment"

For time:

(Together) 400m Run

(Partner #1) 100ft Dumbell lunge, 40#/25#
(Partner #2) 10 Dumbell push-up rows, 40#/25#
(Partner #1) 20 Dumbell push press, 40#/25#

(Partner #2) 100ft Dumbell lunge, 40#/25#
(Partner #1) 10 Dumbell push-up rows, 40#/25#
(Partner #2) 20 Dumbell push press, 40#/25#

(Together) 200m Run

(Partner #1) 40 Medicine ball squats, 20#/15#
(Partner #2) 30 Wall ball shots, 20#/15#
(Partner #1) 20 Dead-hang pull-ups (partner-assisted OK)

(Partner #2) 40 Medicine ball squats, 20#/15#
(Partner #1) 30 Wall ball shots, 20#/15#
(Partner #2) 20 Dead-hang pull-ups (partner-assisted OK)

(Together) 100 Partner medicine ball pull-overs

Post time to comments.

Josh_Mt_Evans

Josh Grimm atop Mt. Evans – it must be 14'er season.

Recently, I read a write-up about one of Mikko Salo's workouts during his championship push at the CrossFit Games in Aromas, CA.  The entry was written by Chuck Carswell, CrossFit HQ Trainer and resident badass.  In it Chuck refers to trip that many CrossFitters take where they leave the pain and suffering behind and focus on the task at hand. 

Reading this sent shivers up my spine, as this feeling is one that only those who have gone on this trip can describe or relate to.  It takes a while to get to this place, as it requires consistantly accurate mechanics and technique, as well as a grasp on the concept of pacing.  This is the journey of intensity. 

From time to time when a WOD is posted, fear overcomes you.  Not because it looks incredibly difficult ("Badger") or involved a movement or a load that is difficult for you.  Rather, the WOD is right up your alley – you can kill this one.  You're comfortable with the movements, the load, and the reps… it's begging you to throw everything you've got at it.  You await the words "3-2-1 GO!" and begin your journey.  At first it takes a second to get settled into the moment, but once you're there it's on. 

Chuck described this trip as "the one to the dark, cold but liberating place where ANYTHING other than the task at hand just doesn't matter."  Celebrate this moment and cherish it – you made it.

Reminder: Sunday's WOD will be at Berkley Pool.  Details can be found here.  If you sign up, show up, as there will be fellow athletes on the waiting list.  No-shows or late cancels (sub 12 hours) will be charged the $15 entry fee.

Comments

  1. Joylyn :

    Fun wod today…..it was a worker for sure. Nice to see you fine folks again. Can’t wait for water torture tomorrow.

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