Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lb./95 lb.)
7 Knees to elbows
7 Deadlifts (245 lb./170 lb.)
7 Burpees
7 Kettlebell swings (70 lb./53 lb.)
7 Pull-ups

There will be a 30 minute time cap for this WOD.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted 30 May 2010. Post time to comments.


Sunday Musings by Bingo, CrossFit.com

Transference. What have you done, or what are you doing, to make yourself better? Not just in the Box, not just more fit, but in general.

We talk about the transference of the stress response from the WOD to life, how our willingness to put ourselves under significant physical duress teaches us that we can, indeed, perform at times of stress. This really happens; your neuro-endocrine stress response really does require a bigger stimulus to fire in that way that makes you “freeze up” after you’ve been dosed with the CrossFit prescription.

There is more to be learned in the Box or wherever you do your own version of CrossFit, of course. We learn to look at people differently once we’ve done CrossFit side-by-side, or once we’ve shared our results here. It becomes less “what do you look like?” and “what did you say?” but more “what did you do?” and “how did you do it?”. This trait has gone with me out of the gym, been transferred to the larger and more inclusive domains of my non-CrossFit worlds.

Every day, in countless Affiliates, commercial gyms, and garages, folks who do CrossFit are engaged in the active pursuit of “better.” A thinner band, a first Pull-up, a kip, a butterfly…an endless pursuit of ‘better’ at what we do in our pursuit of fitness. This, too, should transfer, eh?

There is a willingness to try new things in CrossFit, often things that are at first glance simply unimaginable. “You want me to do WHAT with that Kettlebell?!” It’s a kind of knowing fearlessness, a faith in self and a belief in self that comes from choosing to enter that dark place where we know it will be hard, but we’ve learned it will be worth it. This openness to trying new things, to learn new stuff in the pursuit of a generally better you should transfer too.

The concept of transference from Box to life is one more of those things which was discovered after the fact of CrossFit. In my day job I deal with neuroplasticity, the re-wiring of the adult brain in response to purposeful stimuli. Al!ison Be!ger’s work shows us that our pre-wiring for connection in response to shared experience explains the CrossFit community. My experience with neural training to enhance vision explains in part the transference of the stress response.

Our willingness to try new things, to learn new things in the pursuit of greater fitness, can also become ingrained. Wired. It can become just one more example of transference. “Constantly learn” need not apply only to “new sports”, nor does “and play” necessarily have to apply only to “new sports”. I’ve found not only an increase in my curiosity about things far removed from my knowns and knowables, but also a willingness to brave what it takes to learn and play new ones in the pursuit of some better version of me.

So, what are you doing today to apply what you have learned in the gym in the pursuit of a better ‘you’ tomorrow?

Post thoughts to comments.

Monday WOD, October 15, 2012

6 thoughts on “Monday WOD, October 15, 2012

  • October 15, 2012 at 6:42 am

    This was rough, moved slower than I woulda thought.

    Wod: 5 rounds + 7 HSPU + 3 Thrusters rx’ed in 30 min cap

  • October 15, 2012 at 8:34 am

    6 rds + 7 HSPU + 7 thrusters + 7 T-2-B, + 4 Dead Lifts. Scaled thrusters to 105#, 135# would have eaten my lunch! Great job to all who did RX!

  • October 15, 2012 at 8:38 am

    6 Rounds + 4 Thrusters in approx. 30 minutes – our group had some stop watch issues.

  • October 15, 2012 at 10:14 am

    That last pic of the deadlift is begging for a caption contest.

  • October 15, 2012 at 1:08 pm

    6 rounds minus the 7 pull-ups. 85# thrusters on first 2 rounds then down to 75#… 170# deadlift… 45# kb

  • October 15, 2012 at 6:13 pm

    Lean: Burpee Jackie… Loved it

Comments are closed.