9 ball


Hi all,

Some of you know that I have a history of being chased by all kinds of animals  (wild and domestic). It's probably the reason why I use the line "if you were being chased by a dog....you could do this and that...."(eg. muscle up over a bar). It's probably also the reason why sometimes I wonder (once to myself) and now openly to you - what planet are people on when before or during a workout they ask for things to make a workout comfortable (e.g music, fans, chalk, massage, back tickles etc)? When being chased by a killer camel, the camel does not care to stop charging just because I want to switch my playlist to One Direction. Nor as a matter of fact, do I care for it. Focus on surviving the raging beast, not the pursuit of happiness is the only thing that matters. Nature and her elements, and life itself will throw at us a range of things that will not only make life uncomfortable but give us an opportunity to grow up.

When looking at the workout on the Whiteboard, and assessing it to your capabilities you've got to be absolutely focused on planning your effort for a certain outcome. Then attack it with all your might. When we get a chance to workout together, Rich and I always break down workouts to time-frames; and then we charge hard. In the 12 thruster/40 dubs workout two days ago - there was a potential for someone good to hit 1 minute rounds. We recognised that this would probably be beyond our reach for 5 rounds; nevertheless we knew something between 1-1:30 would be achievable if we pushed hard. During those five rounds; we were oblivious to everything. The police tactical assault team could have been outside with a megaphone calling "Rich & Vira, come outside with your hands up" and we would have just continued on (I guess kind of like the blokes a few doors up from the warehouse the other morning). After the workout i felt physically elated. Sucking in deep, i remembered why i love CrossFit workouts so much. It is the intensity, the "heat of the  game", that only is produced by sheer force that is focused. I believe those who participated in the Fundraiser wods on Tuesday night felt the same.

Having a mindset that is framed and focused on the right object(ive) is very important to helping us achieve good things. If you want to make the most of your daily CrossFit experience, ignore the fluffy stuff; and focus deeply how to attack the workout.

thanks for reading,





Today's workout

This workout has been on my mind for yonks. It's a variation of the Open Games workout 13.1; where we will do C&J instead of snatches.

Make sure you warm up well for your clean and jerks - consider warming up to the last load that you think you will be lifting. For e.g. Tom estimates that his final lifts will be at 60kgs. In his warm up he will work up to 60kgs.



TIGERPHOENIX
Complete as many reps as possible in 17mins

40 Burpees over bar

  • 30 Clean and Jerks (Pick load)

30 Burpees over bar

  • 30 Clean and Jerks (Add more weight)

20 Burpees over bar

30 Clean and Jerks (Add more weight)

10 Burpees over bar

AMRAP Clean and Jerks (Add more weight)

* Substitute for Burpees is Assault Bike/Rower. 1 cal equals 1 burpee. 
Complete as many reps as possible in 17mins

40 Burpees over bar

  • 30 Clean and Jerks (40/30kgs)

30 Burpees over bar

  • 30 Clean and Jerks (60/40kgs)

20 Burpees over bar

30 Clean and Jerks (75kgs/50kgs)

10 Burpees over bar

AMRAP Clean and Jerks (95kgs/60kgs)