Friday, January 4th, 2013

Nice work to those of you who came and did the Incredible Hulk today.  It's a difficult WOD and it made me think of this from CrossFit Montgomery County:

As Hard As You Can

by Tai on November 4, 2012

in CFMC Daily

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I tell people all the time that they need to work as hard as they can. To get into the right position, to get finished with the workout faster, or to get in a few more reps before time runs out, it’s one of the most consistent things you’ll ever hear me say to anyone (and likely you) at the gym: work as hard as you can.

There is something really amazing about seeing someone truly work as hard as they can. I’m not talking about someone who is working hard, someone who is going really fast, or even doing better than they ever have, I’m talking about seeing someone truly and literally go as hard as they are physically capable.

I really don’t give a shit about who beats whom in the workouts. What I care about is who gave everything they possibly could, and who cheated themselves. Did Kevin beat Jackson? Did Little Tony beat Big Tony? Did Mike or Mike beat any of the other Mikes? I honestly don’t care, because none of it actually matters in the least.

What matters are the answers to these questions: did you push yourself as hard as you possibly could? Did you hit the wall, and then continue on anyway? Did you work like hell to be better at each part of the workout than you were the last time you did it? Did you eliminate every ounce of unnecessary rest? Was every single rep so clearly valid that I could see it from across the street? Did you blow past your comfortable level of discomfort? Did you ever honestly (if subconsciously) question whether or not you’d be able to get through the workout at that pace? Were you working so hard that a bomb could’ve blown up the gym and you would’ve finished the entire workout before noticing anything had changed? If the answer to all those questions is “yes,” then I don’t care what your time was, whom you beat, or who beat you – you were absolutely amazing in that workout.

If, however, the answer to any of those questions is “no,” then you could have done better. And no matter how amazing your time was or how many people you beat, you simply didn’t give your best effort. Then the unanswerable question remains, “how much better could you have been if you’d worked as hard as you possibly could?” I guess we’ll never know.

Don’t waste your talents by stopping short of all that you’re capable of. Give your best effort every single time. Then, after tomorrow’s workout, ask yourself those questions and see what you come up with.

Strength:  15 Minutes to set a new PR on the Front Squat.  Get on the Leaderboard!

WOD:  For Time: 

Row a 2k and Do 25 Abmat Sit Ups or 15 GHD Sit Ups at 250, 750, 1250 and 1750 meters and

Do 25 Hands-Off-Deck Push ups at 500, 1000, 1500 and 2000 meters

REC:  Pull Overs 5x7 - Use dumbbells to get used to this movement.  The purpose of this movement is to help develop strength in the pulling movement needed to do muscle ups.  Here's a cheesy demonstration video of the Pull Over