Thursday 091203

Five rounds for time:

9 Hang power clean, 135#/95#

12 Kettlebell swings, 32kg/24kg

15 Wall ball shots, 20#/14#

Post time to comments.


Jimmy ain't skerd.

A while back, I read a write-upabout 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 consistently 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!

A reminder about Sunday's Nutrition Lecture.  If you haven't been to one, or you need a refresher, please come on Sunday at 1:30pm.  We promise you that you'll always learn something new each time you attend.  We'll address quality with Paleo concepts, quantity with the basics of the Zone, and even build some meals that are easy.  We'll also have a Q&A session at the end of the lecture.  Get more out of your membership by looking deeper into fitness at your nutrition.


  1. Sara Weisbart :

    These three movements (minus Double-Unders) are 3 of the movements I feel I still need a lot of work on. Excited to give this WOD a go, and put that focus you mention above into pressing forward beyond my limitations.

  2. Jeff "CueBall" McDowell :

    Did Fran Rx for the first time today and she slapped me in the face. I couldn’t close my hands and they were tingling at the end.

  3. Anna :

    I struggle through many WOD’S wondering if today is the day I will reach beyond the “comfortable zone?” I cant wait till I know this zone well and feel content being there. To all those that struggle I am told it will come, one day. Until then I will continue to push my body further and further. This WOD looks great. Awsome 1930 class last night, damn muscle ups. I will conquer you!

  4. Joylyn :

    There are not tons of WOD’s that my mechanics and consistency in weight allow for this intensity–but there are a few. I still find myself pacing quite a bit and listening to my body stop me too often, so I can’t go to my “dark place.”
    But in the meantime, I’ll just keep fine-tuning my movements, improving my breathing, and mentally showing up. Nutrition and adequate rest is big part of my mental preparation that sometimes I struggle with.
    I will remind myself it is a journey after all, and along the way, it’s meant to be enjoyed….sometimes in a weird kind of way.

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