Yesterday I did a modified version of the CFS daily WOD- 30 Box Jumps, 3 rounds of 10 Rack Thrusters, 10 Power Snatches, 10 OHS, 10 SDHP, and 10 Front Squats (all with 95lb), finish with 30 burpees. 19 minutes. Then, to punish myself for my gluttenous ways over the weekend, I followed that workout up with 100 ring rows, a 1mile run, and 100 sit ups. Trust me- I deserved much worse. Today I moved through 10-8-6-4-2-4-6-8-10 of 225lb Backsquat and 135lb Push Press. Good workout. I didn't keep time as I really just wanted to focus on getting in quality reps, particularly with the backsquat. Mission accomplished...I will have a sore rear for sure tomorrow. This summer I'm shying away from the met-con and focusing on lifting heavy bars well.
I've had fun with my training lately. I've been hitting it hard, but overall I'm more relaxed. It's been nice having sectionals and regionals behind me and the opportunity to focus more on important things like family, the CFS box, watching re-runs of The Cosby Show, and making my son do burpees before he gets to eat dinner (you call it child abuse- me and Vin call it his way of saying "please feed me, Daddy"). Now if I can only get him to stop crapping on the floor. Seriously, I'm like, "Dude, you can deadlift like 1 1/2 times your bodyweight...don't you think its time you start dookying in the Elmo potty and not the living room?" Kids are funny.
I love God. I love my family. I love life. I love my friends. I love people (even stupid ones). I love CrossFit. I love enhancing athletic performance. I love lamp.
Vitals Stats:
Amanda 4:55,
Fran 2:13,
"Chubby" Fran (115lb Thruster & CTB Pull Ups) 3:22,
Grace 1:22,
Isabel 1:52,
Cindy 26 rds + 5 Pull Ups,
Diane 4:16,
Karen 5:25,
Elizabeth 5:49,
Jackie 5:29,
Linda 27:00 (@ BW of 200lb),
Nate 13 rds,
Randy 3:26,
Helen 7:58,
Pyramid Double Helen 20:18,
Filthy 50 18:24,
FGB 403,
Bench Press 305lb,
Shoulder Press 190lb,
Back Squat 365lb,
Deadlift 550lb,
OHS 305lb,
OHS x 3 275lb,
30 Muscle Ups 4:45,
100 reps 24kg KB Swings 3:26,
Row 1000m 3:16,
Row 500m 1:26,
Run 400m 0:59,
Consecutive Pull Ups 60,
Consecutive Double Unders 158,
Behind the head Jerk 305lb,
Front Rack Split Jerk 300lb,
Clean 320lb,
Clean & Jerk 295lb,
Snatch 250lb,
Snatch Balance 255lb,
5min AMRAP C & J 155lb 41 reps
Let your light shine before men, that they may see your good deeds and praise your Father in heaven.
prox·i·mal (adj): Closer to the axis of the body; Nearer to a point of reference such as an origin, a point of attachment, or the midline of the body; Toward the center of the body.
CrossFit Springfield is so much more than a place for elite athletes to become stronger, faster, more powerful, more flexible, more athletic, more agile, and more mentally tough. It's more than a place to gain greater work capacity over broad time and modal domains, and to set PRs and take off your shirt and roll around on the ground gasping for oxygen in a pile of sweat and possibly vomit.
CrossFit Springfield also happens to be a safe place where untrained or deconditioned athletes participate to test and better their strength, their endurance, and their will to become better people and better athletes. Fortunately for them, they receive daily instruction and coaching by the most caring, straight forward, knowledgeable, and motivating strength and conditioning coaching team in SouthWest Missouri.
There are two types of pain in life. The pain of discipline and the pain of regret. Any CrossFitter will tell you "It won't be easy" This is because it shouldn't be easy. You will earn your fitness. And your life will thank you for it.
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