Wednesday, May 1, 2013


Workout of the Day

3 Rounds of:
3 Minute AMRAP of:
5 Thruster (115/75lb.)
5 C2B Pull-ups
*Rest 1 min between rounds.
**Score total reps.

“30 Day Squat Cash Out Challenge” Day 24

Notes–Hey team! Happy Wednesday! So, I read this post today on scaling workouts and thought that it might be worth sharing with you. Believe me, I know all too well how good it feels to be able to say that I did something RX’d, but I think that much is lost when we put all of our focus on this. We forget to be safe or use good technique or full range of motion. We forget to celebrate how far we have come or that maybe we accomplished something pretty awesome, even if it wasn’t “RX”. If you have a minute, give this a read, and feel free to post any thoughts or questions in the comments…

“‘Yeah, but I scaled.

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

‘Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!’

‘Yeah, but I scaled.’

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained. As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games. Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs. Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self. Scaling is how you stay safe and healthy. Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 minutes willing yourself to get a pull-up. Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you chose the right scale for you. Be proud that you killed the WOD, and that the WOD killed you.”

(That last line cracks me up, by the way :))

Link Love
ReadA Daily Kind of Brave, by Lisbeth Darsh.
WatchBack Squat Training With Milko Tokola. This guy!
Quote–“I know that pain is the most important thing in the universes. Greater than survival, greater than love, greater even than the beauty it brings about. For without pain, there can be no pleasure.” -Harlan Ellison

Competitive Program
In 10min:
Muscle Clean -MTR- 5×3

In 15min:
Power Clean + Hang Power Clean : -RFH- 5x1ea

In 15min:
Push Jerk + NG OHS off the Block: -RFH- 5x1ea

In 5min:
EMOM Power Clean + Hang Power Clean: 5x1ea/-20kg of MTR

In 8min:
1 Arm Bent Over Row: -Tempo (4-2-2)- 12ea-2x10ea-2x8ea

In 15min:
Unbroken on a 30sec Clock
Archer Push Ups 10x2ea (5min)
Rest 1min
Bent Over Rear Delt (4-2-2) 5×10 (5min)
Rest 1min
ASAP T2B 10×5 10x15sec on & 15sec off