Three rounds for time of:

5 rounds of “Cindy” (one round = 5 pull-ups, 10 push-ups, 15 squats)
400m Run

Post time to comments.

Saturday competition results:

Such a fun day!!


A “Good” Miss

In lifting, there are misses, and then there are good misses. The good misses are the ones where you could have made the lift, but one slight fault cost you the lift. The trick is learning to recognize those good misses and learn from them.

This past Saturday, I had a bad miss and a good miss. On the back squat, I got to 215 lbs., which is a lift I have made before. My first lift was just bad…a little background: I didn’t play sports growing up (probably because my parents knew I’d end up getting hurt, haha), and I do not like to be the center of attention EVER. So, when it comes to competing, I still at times struggle with the “crowd” because it’s just not something I’m used to…

Fast forward to Saturday and my first lift at 215. Right before I moved the weight, Ryan and Curtis decided to stand on either side for a “spot”, which I don’t really like and tried to get them to move. And right before I lifted the weight, I turned around and saw a wall of people. It may have been a handful of people, but at the time, it might as well have been 100. I knew from the minute the bar came off the rack I wasn’t going to make the lift. I wasn’t ready, and more importantly, I didn’t like that everyone was watching. I was upset with myself after that lift because I knew (KNEW!) I could get the lift. It was flat just a bad lift.

Attempt 2, miss 2. When I had a chance to try again, I had 45 seconds before time was called. I racked the weight, felt it get in the right spot, was focused and ready to go. And then, I got stuck in the bottom. Fail no 2.

Time ran out, and my score was 205. In my mind, it didn’t matter that my good lift was 205; all I focused on was I failed 215 twice. My PR is 215, and I should have made the lift, but Saturday, it just wasn’t in the cards…..

I learned a lot from Saturday. The last miss was a good miss: I have things to work on, and I know what I can do to get where I want to be.

Oh, by the way…David Bedzhanyan had a good miss in the first video above. What did he do? He came back and made the lift (238 kg = 523 lbs.).

Then, he added weight. And, he made the lift. (240 kg = 528 lbs.)

Use your good misses to your advantage. Post thoughts to comments.

Monday WOD, January 16, 2012

10 thoughts on “Monday WOD, January 16, 2012

  • January 16, 2012 at 10:15 am

    Good morning to run. 61 degrees at 6 AM.


  • January 16, 2012 at 10:40 am

    4.5 mile run on Miami Beach, 5 air squats… The 5th air squat was pretty tough.

  • January 16, 2012 at 10:42 am

    17:18 only did 3 rounds of Cindy each time. Before i started i announced “Paukune Style” that i was not competing and that every rep would be executed to CF standards. then i went real slow.

  • January 16, 2012 at 2:49 pm

    21:19 RX that was a great wkout. Push ups slowed me down. Great weather this am.

  • January 16, 2012 at 3:12 pm

    29:49 – I think I lost count and did extra rounds because the very last set of 5 was much faster than the first two….MANY thanks to Kyle, Cody and Amy for pushing me through the last. Such a fun day this am!

    Back in the pm for two-a-day 🙂

  • January 16, 2012 at 4:57 pm

    Three Rounds – 19:07 I think…

  • January 16, 2012 at 5:31 pm

    PM WOD – did a modified version of main site WOD (3 RFT 12 WBs, 12 T2B) – ripped hands earlier, so I subbed in 8 GHDs. Probably should have added another round too – 2:55.

  • January 16, 2012 at 6:44 pm

    18:50 rx thought I was going fast then I looked up .

  • January 16, 2012 at 7:11 pm

    16:46rx… Hit the pushup wall

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