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

12 minutes to work to a heavy Push Press, followed by 3 Thrusters EMOM for 10 minutes (115 lb./75 lb.)

(Goal is to go unbroken)

2 rounds for time of:
35 Wallballs
30 Double-unders
25 Push-ups
15 Toes to Bar
10 Burpees

Post strength loads and WOD time to comments.


Transcendent Pain, bicycling.com

Take some time today to read the link above. Though the article’s focus is on cycling, the principles apply across the board to all sports, including CrossFit. How many times have you been mid-WOD and thought you wanted to stop, only to finish the WOD and think you could have gone harder, lifted more weight, etc.?

The excerpt below perfectly sums up the internal battle every CrossFitter faces:

While other sports have dramatic, thrilling, discrete moments—upper-deck home runs in baseball, Hail Mary passes in football, game-winning three-pointers in basketball—fans of cycling and other endurance sports such as running revel in witnessing ­extended bouts of suffering. Bike racing, the veteran mountain-bike champion Ned Overend has said, “is about pain.”

…The hard truth of the sport is that you can’t achieve much, or get any better, without going through some pain—the ragged breathing, the burning legs, the oh-my-God-where-is-the-top desperation of a rider struggling on a long climb. “Suffering,” in the words of NBC commentator and ex-pro Bob Roll, “is the coin of the realm in cycling.”

On a deeper level, suffering is essential to the beauty and mystery of the sport. It gives the ride meaning. In fact, the word used to mean the same thing as “passion,” which stems from the Latin pati, to suffer. There are similarities. Anyone who has ever been in love knows that suffering is part of the experience at some point, and the greatest bike racers seem to have a love of suffering that goes beyond any reasonable ratio of sacrifice and payoff. “We think of it as delaying gratification for some reward,” says Lim, “but it’s never really about the reward; it’s about the moment, when you’re performing at your limit. And when it’s over, the only thing you want to do is get back out there again.”

Post thoughts to comments.

Monday WOD, September 9, 2013

7 thoughts on “Monday WOD, September 9, 2013

  • September 8, 2013 at 7:29 pm

    I would say that’s pretty spot on being a “rooster”!

  • September 9, 2013 at 9:06 am

    115 Push Press
    10:15 WOD 3 breaks

  • September 9, 2013 at 9:43 am

    120# push press
    15:09 wod. Lots of breaks during t2b.
    Finally putting some du’s together.
    Need much work on the engine.

  • September 9, 2013 at 12:28 pm

    120 PP
    WOD 14:40
    Great programming Ryan!! All the things
    I need to work on!

  • September 9, 2013 at 8:24 pm

    185 PP and fail at 205 (obviously too big a jump)

    14:55 WOD.

    I am finally getting better at DU but clearly need to work on T2B.

  • September 10, 2013 at 9:47 pm

    210 PP PR

    10:46 with 1 break (second set of DUs…#29!!!)

Comments are closed.