Monday, May 16, 2011

Choose your poison... or weight

     Hey again there peoples. Sorry about yesterday. I got the blog out with seconds to spare. I figured you'd like something rather than nothing at all. So today I'm going to try to make it up for you, as you patiently wait for a decent ramble... just like I patiently wait for comments to appear. Alrighty, ramble on!

     Alrighty peeps. Today, we'll have a little sit down about some stuff we've talked about before, namely the weight. First, I want to share a famous blurb from Henry Rollins:

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness  than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds
     Henry brings up a great point. The weight will always be the weight, and a 95 lb thruster is always a 95 lb thruster. The weight is a great marker of our improvement and our ability. Did you do Fran as Rx the first time around? Or can you kick the bitch around now and do it Rx? Strength and power make up a 1/5th of the General Physical Skill, and the greatest way we test that is with the weight.

     Sometime I can power that heavy load overhead, but what does it mean that I can't? It means that's it for today, but not forever. We have our days where we're not dialed in, and a previous PR feels untouchable. What do you do? You call it a day, you come back tomorrow, and you kill it! The weight is what matters, not excuses. And all the talk in the world is not going to move that bar.

     But hey, I'm only one simple CrossFitter. This quote has been thrown around a lot, and interperated by many. So, that's the question for today... what does it mean to you? Let's hear your thoughs, and for the hell of it, add in your heaviest PR (415 Deadlift for me). So pick your weight, move like you mean it... and do burpees.

3,2,1 GO!

Yesterday's Strength/WOD:

Warm-Up: 30 Burpees

3 x 10 Knees-Thru-Elbows
3 x 15 Hollow Rocks
3 x 30 sec Handstand Hold

Dynamic Barbell WU: 1 Rep of "The Bear" (PC+FS+PP+BS+PP)
- 45 lbs
- 65 lbs
- 95 lbs
- 135 lbs
- 155 lbs

Press 3 x 5
- 85 lbs (65%)
- 95 lbs (75%)
- 105 lbs (85%)

65 lbs (50%) x 5 x 10

4 3 min rounds for # of Power Cleans (decrease lbs per round)
10 Hand-release Pushups
20 Air Squats
Power Cleans
*1 min rest between rounds*
Round 1 - 155 lbs (7 PC)
Round 2 - 135 lbs (12 PC)
Round 3 - 115 lbs (13 PC)
Round 4 - 95 lbs (20 PC)
Total = 52 Power Cleans
Ugh, this WOD hurt!!! What was tough was stripping the weights in between rounds, left no time for actual rest. Good stuff though.

Day 30 Burpee Challenge / 495 Burpees Total



  1. I'm way ef'd up on the burpee thing, bro. Total failure to comply lately. I'm a loser. All loser comments directed towards me are fully warranted. Let me get in on day 50, 100, 150, & 180. Shame.

  2. WHERE THE F ARE THE BLOGS?!?!?! :) Despite you being presently on the road...I still check every morning to see if you wrote something in hopes that it just didn't post.