Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

For time, reps 21-15-9 of:

Deadlift (225 lb./155 lb.)
Handstand push up

Compare to July 10, 2012. Post time to comments.


Success, JournalMenu



I read something recently about “When/Then” statements…you know, “When I get _______, then I will ________.” We can all fill in the blanks with life events, financial goals, even our CrossFit goals:

“When I get a bar muscle up, then I will really be good!”

“When I start back next week, then I will really start to eat right.”

“When I finally RX a WOD, then I will write my time on the board.”

Sounds silly, right? But we all do it. Rather than celebrate the hard work we’ve put in to accomplish our goals, we immediately start check listing in our head the things we don’t have or add to our never ending list of “when/then’s”.

My friend Ron Gellis was the oldest competitor at The Games last week. At age 65, he qualified for The Games for the third year in a row. His last workout, 21-15-9 Deadlifts (205 lb.) and Box Jumps was one of the best things I’ve seen in a long time. He finished in 4:46 and came in 10th place in his heat (let that one sink in for a minute while you watch their heat below).

Following that WOD, Ron was in 15th place and didn’t make the cut to advance to the next day of events. I talked to him later that night, and though he was very disappointed to not advance, he understood the journey to California was a big deal. Making it to The Games was something to celebrate! Ron didn’t have any time for “When/Then”.

Watching Ron totally lit a fire under me – partly because I realized that I am not fast enough to compete in the 60 year old men division, but also because I had hit a lull in the summer of somewhat going through the motions. I was not being purposeful in my practice, and I was wasting my WODs.

The Games have a funny way of reminding each of us that we can dig a little deeper, go a little faster and work a little harder. We may not be training for the Games, but what we do owe ourselves is to rise above “when/then” and train the very best we can EVERY.SINGLE.DAY.

Post thoughts to comments.

Wednesday WOD, July 31, 2013

4 thoughts on “Wednesday WOD, July 31, 2013

  • July 31, 2013 at 7:22 am

    7:38. That Griswold character can move!

  • July 31, 2013 at 12:21 pm

    “Diane”. 7:10. PR & RX
    Need to do Kipping HSPUs next time.
    My favorite WOD! Guess its because this is
    The very first WOD I ever did!

  • July 31, 2013 at 12:56 pm

    5:48 – Wow, looked at my last time of 8:50. I guess that is a PR. Last 3 HSPU were the hardest part.

  • July 31, 2013 at 1:11 pm

    Did this one Kipping all the hspu-added a lot to my last time,
    So 11:34 today.
    Love the post amie-I’m guilty of the when/then…
    Like when I lose 10lb, then ill be better on the pu bar,
    Or when my littles get older, then ill have more time to train….
    Very convicting & encouraging.
    Love the roosters-(& hazel!;))-thanks for the encouragement
    this morning.

Comments are closed.