Strength – Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts @ 50% + Band
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL up to 400#, Green Band for DL above 400#.
“Fight Gone Tabata”
Perform 8 Tabata Intervals (20 seconds of work; 10 seconds of rest) of the following movements, with 1 minute of rest in between
- Wallballs (20/14)
- Sumo Deadlift High Pulls (75/55)
- Box Jumps (20″)
- Push Press (75/55)
- Row (for calories)
*Post Tabata score for each movement. Your Tabata score is the lowest number of reps in any of the 8 intervals per movement.
Compare to 5/30/12.
My first workout at CrossFit Merced was Helen. It was on May 15, 2011. I thought I was in decent shape, honestly, but Helen took me 16:30. And the second round I needed a blue band for the pull-ups…and a green for the third.
I was, at the same time, devastated and excited. Devastated because my notion of my own fitness level was shattered, but excited because I new I had found something that finally would keep my interest – working out to a DVD by myself had not cut it, no matter how much I tried to pay attention to Tony Horton.
I decided to join CFM immediately.
Each day I was scared to death; a “new” movement – power cleans, box jumps, double unders, tire flips, and yes…BURPEES. I was afraid to look at the website to see the next day’s WOD because, seriously, I would be anxious about it all night. There were plenty of times I dreamt about the workout. It was awful.
I had never worked so hard at a workout in my life. I had played competitive sports through high school and into college, but this stuff was more intense than anything I had ever done. And I realized I loved it.
Over the next 9 months or so, I committed myself to this new lifestyle. I started studying CrossFit, how and why it worked. I even got my Level 1 trainer’s certificate, and Anthony invited me to start coaching, an honor for me considering I was nowhere near the fittest athlete at the gym. I knew I would never go back to a “regular” gym. The workouts and community I was finding at CFM were rewarding and pushing me to do things I never knew I could. It was incredible.
Then “real life” came back to me.
I got nagging injuries. I got tired of eating “paleo”. Having 3 kids and a more-than-full-time job left me struggling to get into CFM regularly. The weight I had lost (and thought gone for good) began to sneak back. My performance began to plateau – I was not PR’ing every workout anymore, and began to wonder if it was worth it to struggle each day, especially at the expense of hurting myself, ripping my hands, and having to stretch at home for an hour each day.
I have a suspicion that your story may be similar to mine. You started CFM and fell in love. You dedicated yourself to it, worked your butt off, then started to (for whatever reason) find it difficult to get to the gym and eat well. Maybe your minor (or major) injury has left you wondering if it is even worth it to work out at all. If you can’t do the WOD, why even go in, right?
I have dealt with my fair share of “woe is me”. I have felt sorry for myself plenty of times. I have thought, “there’s no way I can do today’s workout Rx…and there’s no way I can keep up with the other coaches…it’s embarrassing…I’ll find an excuse to not come in.”
I can’t tell you how many times I’ve fallen into that sort of thinking. And you know where it’s gotten me? Into worse shape. Into a terrible mindset where I think it’s not even worth it to get into the gym.
BUT. I have come to a realization recently. I am 33 years old, I have 3 kids (with another on the way) and a VERY full time job. I will NEVER make the regionals. Heck, I probably wouldn’t finish in the top 3rd of the open. I’m not going to break any gym records…EVER. So now that my delusions of grandeur are over, I have to get real with myself. What am I going to do? Am I going to hang it up because I will never be Alvin or Anthony or Eddie or (fill in the blank)? Am I going to feel sorry for myself because my shoulder hurts and not even go into the gym and modify a WOD?
Nope. I’m going to swallow my pride a little bit. I may have to modify some things. I may have to do a workout NOT Rx (gasp!)… But I’m going to put my real numbers on the board. I’m going to do G.I. Jane (like I did this afternoon) and put up 15:59 of SUCK so that I can be a little bit better. But you know what else? I’m going to know my limits, too. I’m not going to try to snatch 200# tomorrow because my shoulder is wrecked. Instead, maybe I’ll do GHDs or double-unders. But I will still work.
Get what I’m saying? I think a LOT of our athletes have felt (or currently feel) the same way as I did. Maybe you feel this way now; you can’t get the snatch technique down or you can’t get to depth on your squat or your shoulders aren’t mobile enough to do overhead squats or you can’t do toes-to-bar or…
We don’t want you to feel that way anymore. We don’t want you to think you have to compete with so-and-so. We want you to do YOUR best today, to push yourself to be healthier, and also to be able to WORK OUT AGAIN TOMORROW.
Let’s be honest. That’s where MOST of us are; just trying to be better than yesterday. And so, together, lets get better. Let’s not think we are something we aren’t (elite athletes) BUT let’s also realize what we are, which is infinitely more important– a community of fantastic people who want to be healthier and more fit – for ourselves and our families.
So let’s go do just that tomorrow, and the next day, and the next.
It’s an honor to work out with and coach you guys,