Benchmark WOD: Open WOD 18.1

Jan 17th, 2019

Category: CrossFit

Benchmark WOD: Open WOD 18.1

#TBT – Friday Night Lights – Guess the Year

* MLK SCHEDULE UPDATE *
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.  Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

“10:00 into 1 20:00 AMRAP: legs, hurting; heart, pounding; lungs, exploding; fatigue sets in.Every CrossFitter from novice to elite will reach this critical threshold and SHOULD reach it every time we WOD. This marks the turning point where we will either beat the time we have striven for, or fizzle out in a fatigue-induced slouch over our barbell.The difference between these two polar opposite paths comes down to one intangible factor: mental toughness.

Mental toughness represents our will to succeed; the driving force that will push us past our pre-conceived physical limits. Too often, I see athletes who assure me they cannot go further because something on their body “hurts.” Of course they’re “hurting” – that’s the point of CrossFit. If this WOD was easy, it wouldn’t be doing the job it was programmed to do. A massive difference exists between injury and hurt. Injury = physical inability to continue because something is broken. Hurt = pain from workout.

Suck it up. All of us feel it and all of us have been guilty of sandbagging during a WOD at one point in time. I can personally tell all reading that my most frustrating WOD experiences have come after I have quit on myself and personally known that I could have and should have done better – no one should ever have that feeling post-WOD. We all reach that point where putting down the bar for a minute or stopping a run feels like the easy thing to do. Leaving a WOD should parallel the feeling of leaving the arena after playing for a championship or walking out of the office after interviewing for our dream job. We should have the feeling that we put our maximum effort and every ounce of sweat and blood into this endeavor and if we came up short of our goal, at least we gave it all we had, physically AND mentally.”

When the athlete who tells me they “can’t” is pushed and encouraged a little, they do exactly what they insisted they could not. Every time. As a staff, we will not always be there every time to tell an athlete to push themselves. It comes down to your own mental toughness. Push past your pain threshold. Suck it up, think “I can crush this” and pick up the bar. Don’t sell yourself short – any of us can do anything if we believe in our abilities and act upon this realization.”

Warm-up
EMOM 6
1. 14/12 Cal Row
2. 10 Burpees
3. 5 Pike Ups on Rower

Midline
Alternating Tabata
-Hollow Rock
-Plank Hold

Mobility
Lats
Hip Flexors

Open WOD 18.1
20 Minute AMRAP
8 Toes to Bar
10 Single Arm Hang DB Clean and Jerks (50,35), (5 each side)
14/12 Calorie Row

Level 2- 40,25
Level 1- 30,15

Conditioning 4:45PM in Southie Orange
Complete the following:
100/80 Calorie Row
80/65 Calorie Bike
60 Burpees

E5MOM- Run 400m

The workout starts with the run.

DISCUSSION 3 Comments

  1. Trevor 01/18/2019 at 1:26 am

    Rare Thursday appearance…

    WOD: 9+21 Rx

  2. Crowley 01/17/2019 at 1:59 pm

    306 rx (9+18)

  3. Coolidge 01/17/2019 at 5:10 am

    Too much going on in this blog post.

    Sup Sham. Been a while. How’s the shoulder.