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Before you do anything else, or go any further today,
READ THIS
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Warm Up-
400m run
Tire flips with jump x 10
Pull ups x 8
CF Jax Burpees x 6
35lb kb TGU x 4 (2 ea)
20m rope pulls @ 150lbs x 2
Work-
"Love the Bar"
3 rounds for time of:
Overhead walk with 45lb barbell x 400m / 200m Female
45lb Back Squat Jumps x 50 / 25 Female
Barbell does not touch ground during rounds, no matter what.
10 burpee penalty for every infraction to be done before picking up the bar.
Rest in any desired position.
Back squat jumps are to parallel or better and your feet must leave the ground on the jump.
Follow the link below for a couple more good photos from cfjax
SOURCE
Post workout time and answers to the following questions regarding your DEDICATION
1. On a scale of 1-10, to what level are you currently dedicated to your fitness?
2. Do you know what 10/10 feels like in the area of nutrition and physical effort?
3. If not, do you want to go there in either area? both?
3. If so, have you been there on both, one or the other, at the same time?
Dedication matters to all of us. What we have to decide is how dedicated we're going to be and then be ok with that choice. The worst thing one can do to themselves is make decisions and live their life at one level of dedication and want the results that can only come from a higher level. The mind simply can't take it forever. Something has to give.
I can just about guarantee this one is gonna hurt... bad
ReplyDeleteDon't forget to read the link and post your answers / thoughts about your dedication.
I am committed to being a fitter man. I wrote a long detailed reply, and then it dissapeared. Maybe the less said the better. Thanks clint for getting this d-ball rolling. Thanks everybody else for showing up and kicking my ass everyday. I am stoked to see what the next 12 months will bring, and the next 12 years after that. This is a lifestyle. And clint, your videos are good, but beyonce's was the best of all time.
ReplyDeleteI am committed to not doing what most 40 somethings do , Get lazy weak and fat!
ReplyDeleteI want to be able to play with my kids and maybe live alittle longer. I also am marrying a younger woman so I must think about that to be able to keep up with her.
Balance is the key, I am not trying to win any sort of competion, will maybe against Worlock.
This turned into an exercise in shoulder strength.
ReplyDeleteAlso, we had to add one more rule...
you may jog / run / walk / trot the 400 however you want but you can not move unless the bar is overhead.
results as rx'd:
Worlock - 20:54
Cabana - 21:44
Clint - 23:40
Beastmaster - 24:40
5150 - 27:01
Rookie - 32:10
Joy - 28:02
Becca - 34:04
@ 25lb plate:
Michele - 30:05
As far as dedication goes...
ReplyDeleteCurrently I'm not where I want to be and it's frustrating. I'm not as focused as I can and want to be. Therefore my results (wod times, bf%, and appearance) are not where I want them to be.
I have been there on nutrition but have never sustained it and am currently in the 5-6 out of 10 range.
I have been there on training and have been much more consistent in that area. Probably a 7-8 right now.
I have never been at 10/10 on both at the same time and although I think it would be awesome to do so... I don't know if it's attainable or sustainable for me with the other things I need and want time for in my life.
My goal is to maintain a 9/10 in both areas, indefinetly. I think that's sustainable for me. That would mean some of the "bad" foods once a week or so in moderation and hard, intense, focused training 5-6 days a week.
So there. Stated goals.
I would like to say my fitness dedication to fitness 10 but I would like to think it's a 7-8 workout in the morning and and evening but I always know that there I someone out there doing more but the question I ask myself is do they have the heart that I have.
ReplyDeleteMaybe I take this to seriously but this has become a way of life for me not just something I have to do something I want to do to live better and feel better. The thing that keeps me coming back is the fact that I know there is someone that is stronger, faster, and better at this then me. I'm not the strongest or fastest but dammit I'm going to try my hardest to be that guy.
Sorry to ramble but I want to thank u guys for letting me Be a part of it. I would have never thought 7 month ago I'd be where I am now.
Thanks clint, beastmaster, tickle, 5150, worlock, joy, becca, rookie(when he shows up) and my wife(who has saw how much this means to me and wanted to be a part of it)
almost forgot I think my nutrition has been as high as a 9 but now is about a 6-7 maybe a 1-2 on Saturday nights
would say my i'm a 8-9 on dedication to work out, dont miss many
ReplyDeletei have been places in my training where i would think i was at 10/10 but in reality it would be more like 9/8
my nutrition is probably a soild 8 and i'm pretty happy with it. I cant seem to be much higher than that long term.
Have to say people, this is the best time i have ever had training, and want to thank everybody as well for always being there and showing support. No way i could have been able to be where i'm at without the comradery of the shop. Clint you really do a heck job with the workouts/blog and i want to thank for that. Now enough with the sappy love song.
Clint get better so you can start kicking my ass again.
Beastmaster, get your A game cranked up, cause there isnt many things better in this life than kicking your tail on a WOD.
ok clint, read my assigned reading and i am glad i didn't read it until after friday's workout. i have worked hard in the past but never challenged myself like i did no friday. i will never forget the look on every one's face during that workout. how we were all spread down the drive truly tortured by the workout. although after most of us said we didn't think they were going to make it...we ALL did. i am so fortunate to be a part of this group. we are more then physically strong. we have mental strength to withstand a workout like this and we continue to return day after day. i have found zen in this workout and i never would have believed it possible. i am committed. period. i am committed to being a better person all the way around. this workout and our group helps me achieve my goals. i want to show my three boys that girls are strong. this training strengthens my spirit mind and body. and i read what my lovely husband to be wrote about keeping up with me. i feel the same about him...it's nice to be with someone who makes you want to improve yourself. our whole group does that as well. thanks everyone. c u tomorrow, and the day after that...cause we love the pain and all the offerings that come with it.
ReplyDelete