Squat Clean to Thruster 1-1-1-1-1

followed by

Three rounds for time of:
95 pound (65 pound ladies) Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Post clean/thruster weight and SQT time to comments. Ground to overhead means get it from the ground to overhead any way you choose (power snatch or clean and jerk, etc.).

Just a quick note about weights….when you are loading up your bar, it’s a good idea to make sure the colors match on weights. If you put a yellow 25 lb. plate on one side, make sure you put a yellow 25 lb. plate on the other side. The black plates are slightly smaller diameter and do not match up to the colored plates. Mixing them can mess your technique up. (It’s ok to put two yellows, one on each side, then put two blacks, one on each side. Just don’t put a yellow one one side and a black on the other.)

I came across this letter today and wanted to share. Sage Burgener has a really great blog dedicated to all things Olympic lifting….her most recent post deals with mental toughness. Sage’s brother Casey is a world class Olympic athlete and is currently training at the Olympic Training Center, working to earn a spot on the next Summer Olympic team in weightlifting. Sage sent her brother an email and asked him, “What is mental toughness?” Here is his reply:

“First, you need to decide what you are going to do. This may sound like a simple step, or like you’ve already done it, but let me tell you, it’s the hardest, and most important step in being tough. Once you make the commitment to do something, then almost nothing can stop you. This is why it took me so long to decide to come back to lifting. I knew once I committed, nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt.

So with you, you have to really really really decide that the Crossfit Games are what you want to do. Once you decide this, the process will be easy. When you commit, it’s easier to block weaknesses out of your head, and workouts will seem like steps forward to your goal, rather than burdens. When you commit, I really believe you can do anything. Really take this decision seriously though, because if you only “half” decide you want to do it, or do it for “fun”, then you shouldn’t even worry about Regionals, and just train whenever you want to and not care about how a workout goes. If you decide to do it for “fun”, then you can’t be bothered by any performance at Regionals or any meet, because you decided not to take it seriously.

Now, either decision in your case wouldn’t be a bad one (in my opinion), just make sure you stick to your choice wholeheartedly. I read a great book recently, and it talked about how when someone commits to something, they should do it all the way, and be satisfied with whatever the outcome. So if you commit to the Games and start training as hard as you can, you have to be comfortable with the possibility that you may succeed tremendously, or fail miserably (in terms of winning and losing). The important thing is that you committed, and you did everything you could to make it happen. Trust me, if you do that, the thoughts about winning and losing seem to almost disappear. It’s about overcoming yourself, and pushing yourself to become greater than you were the day before, that’s what really matters.

I’m reading a great book right now, and while I don’t agree with a lot of points (it’s an atheist book that talks a lot about being selfish), it has a lot of great points about pushing yourself to your highest potential. He talks mostly about pushing yourself in terms of knowledge and creativity, but I think a lot of it applies to life as well. Basically, every decision you make should be a conscious one in becoming a better person. Every decision you make has meaning to it, and you pursue a better self constantly. The friends you choose, the people you surround yourself with, the food you eat, the books you read, the television you watch, how much sleep you get, everything should be a stern decision that makes you go in a better direction than the one you’re headed towards. Surround yourself with people who want to make themselves better, and who in turn push you to make you better.

One of the big points in the book is the “will to power”, which basically means that when you conquer yourself and get rid of everything that has once held you back, you can “will” yourself to do anything. This is really difficult to achieve, but think about how much it could help if you just strive for it. If every time you have a bad day, or feel a negative emotion, or have a bad workout, you “will” yourself out of the poor mindset, refusing to let it beat you down, and just continue your journey in becoming the best you can be. I’m not saying you can be like this every day, but the important issue is that you are truly DOING it. You’ll slip up, you’ll still have bad days, but as long as your moving forward, and not letting yourself continue to slip, then there’s nothing you can’t do.

Mental toughness for me has always been hard to explain. I’ve never really thought that I was mentally tough, but the reason why I was successful in meets is because I KNEW what I was capable of. I can’t tell you how many times I’ve wanted to quit lifting, or give up, but I didn’t because I committed to what I was doing. That was one thing Mom and Dad taught us that is invaluable; to never quit. When you commit to whatever it is in life, make sure it’s a positive direction, and just don’t quit. Fight with all of your being to achieve what you set out to, and know that you’re becoming a better person because of it. So even if you have a bad day, or hate Crossfit, or lifting, or school, or whatever it is, you can still have the confidence that what you’re doing is making you better in some way, and that is a beautiful feeling.

A lot of this may not seem like it pertains to mental toughness, but when you think about it, what does that mean anyway? Toughness means you fight through pain, or discomfort, and continue striving forward. But why would you do this in the first place? It seems against our nature to put ourselves through pain and discomfort, so why bother? The answer is this; because we are committed to making ourselves better, committed to be something greater than what we currently are. Think about the people who are tough, the one thing they have in common is that they’ve committed to something. Whether it’s becoming healthy, smarter, a better parent, or a Crossfit Games champion, they decided it was what they wanted, and they didn’t care how hard it became, or what obstacles showed up, nothing was going to stop them from following through with the decision they made.

The last thing I’m going to say is that while all of this seems draining, and challenging, it also has to be fun. Commitments can be joyous, they don’t have to be discouraging and hard all the time. I committed to being a husband, that doesn’t mean it’s a burden. It’s challenging, and tough at times, but I love every minute of it because I DECIDED that it was what I wanted to be. So take comfort in knowing that no matter what decision you make, or what direction you want to pursue, it’s going to be amazing because it’s your path, your decision, your direction. There’s beauty in the successes and the failures of your journey. Soak up every ounce of it and know that you’re becoming a better human being. “

Post thoughts to comments.

Wednesday WOD, August 11, 2010

13 thoughts on “Wednesday WOD, August 11, 2010

  • August 10, 2010 at 8:27 pm

    4 minutes


  • August 11, 2010 at 6:50 am

    Squat Clean to Thruster – 145, 155, 165, 175, 180F
    SQT – 4:02

    PR on both lifts. Probably could have gotten sub 4 on the metcon if I did C&J on the first ten reps.

    Brent, you should send Amie that picture.

  • August 11, 2010 at 8:31 am

    175 – 185 Failed

    SQT = 3:43

    What is Amie’s email?

    Runners – please post plans. I might try to come, but it is awfully early!

  • August 11, 2010 at 11:49 am

    95 – think if I wouldve gone heavier my form would be lacking

    SQY 3:52

    I’m running six but on the trail..

  • August 11, 2010 at 3:22 pm

    Are we mtg at 5 am for run club?
    and Faith.. how fast are going to run? I may just head to gym.

  • August 11, 2010 at 4:34 pm

    I was going to attempt 5:00. Please post if u will be there. Otherwise I will hit the trail @ 6:00. Either way no big deal.

  • August 11, 2010 at 4:42 pm

    We will meet at 5:00 am in the TCU tennis court parking lot. Faith indcated that she will be running elsewhere as she is housesitting somewhere. I propose we run a 4 mile route at about 9 min/mile.

  • August 11, 2010 at 4:58 pm

    I’m going to try and be there tomorrow.

  • August 11, 2010 at 6:16 pm

    Ya sorry that was confusing, I’m running from the trail by Ridglea Country club. 8:30/45 pace.

    So happy for our growing CF7 run club!!

  • August 11, 2010 at 6:56 pm

    I wil be there at 5 am.. it’s 8 now, I probably should head to bed soon. 4 miles sounds great with me, and I’m not going to follow Mark! haha

  • August 12, 2010 at 6:28 am

    165 on the squat clean thruster (pretty sure that is a PR)
    4:19 WOD

  • August 12, 2010 at 8:39 am

    160# on the sq/cl/th 4:47 WOD. at 4:30 my five fingers were sticking to the pavement. hot hot

Comments are closed.