May 4, 2017

Thursday 170504

“Star Wars WOD” by DB

May the FORCE/4th be with You!

6 Rounds for time of:

15 Darth Vader Deadlifts 115/80 RX+ 135/95 55+ 95/65lbs

12 Luke Skywalker Light Saber Swings 24/16 RX+ 32/24 55+ 16/12kgs

9 Wookie WallBalls 20/14 10/9’ RX+ 20/14 10′ 55+ 20/10 9′

6 Han Solo Hang Squat Cleans 115/80 RX+ 135/95 55+ 95/65lbs

3 Phantom Menace Push Presses 115/80 RX+ 135/95 55+ 95/65lbs

This is a Jedi Worthy WOD and not for weak spine/back Empire Stormtroopers. Come see if the FORCE is within you!

Post time to responses.

Compare to May 4, 2016.

Kevin and Brian (Spartan Challenge)

Photo credit:  Angelfishie

41 thoughts on “May 4, 2017”

  1. May the 4th/Force be with you today.
    Hello CFers, I normally do not post articles e-mails etc.. unless I feel there may be some value gained. I thought this may be fitting for today. This here is an e-mail from my mental strength coach at Warrior Mind Coach and I found it neat as he referenced CrossFit and what a CF coach wrote.
    I hope you enjoy the read.

    I enjoy reading articles about how to build mental toughness in a specific context that also have a broader application. Here the reason to be cheerful is that you’re living in Colorado and hang out at the Cross Fit gym in E.78th Avenue in Thornton. Being a combi ride away from the great outdoors will also help you to be healthy and improve most, if not all, of your 4Cs of mental toughness.

    Nevertheless, I was really interested to read the post by Adrian Grodzki from Cross Fit in Thornton, Colorado who writes that developing mental toughness improves health over a lifetime.

    He writes a lot of sense in the context of cross fit that is applicable everywhere and I especially liked and endorse his view that:
    • You build mental toughness through accruing small wins, every single day, in everything that you do
    • Discipline (he calls it habits) not motivation gets you there.
    Over to you Adrian……………
    Some of us walk into a CrossFit gym and make a promise to ourselves that we will commit to a life of health and exercise. Three years down the road you feel you hit a plateau and start to create excuses why you can’t do better. You look at the other people in class and justify them getting better because of genetics or pure talent.
    There is more to the story than that.
    Science says that at the upper end, only 30% of your achievement is due to your genetics, talent or intelligence. It turns out mental toughness “grit” plays the largest role in achieving your goals.
    Doesn’t it make you happy to know that? Knowing that there is something you can do to create a change in your life. We are going to focus strictly on our health in this article but feel free to apply this to any part of your life.
    Let’s break it down.
    What factors make someone mentally tough? If asked to describe it toughness or grit in one word, that word would be…. “Consistency.”
    The people you see in the gym getting better results than you only get them for ONE reason. They are more consistent than you. When they make a commitment, they make sure they stick to it.
    Here are some other traits of people I have outlined who are consistent.
    • They have a clear goal and they stick to it.
    • They don’t miss workouts.
    • They stick to their nutrition plan.
    • They support the other members in the gym.
    • They commit to long term goals.
    • They don’t let a hectic schedule prevent progress toward their goals.
    • They make habits of building up people around them to achieve similar goals
    • They have a schedule
    • They always do the most important thing first
    Good news! You can develop the same grit and perseverance as these people. No matter how you were born, the genetics you were given or the person and beliefs you have today – you can possess this “supernatural” grit and consistency.

    I decided to dive in deeper and discover what strategies you can implement today that will help you. Most people have seen the greatest success with the following three.

    1) Determine what being mentally tough means to you.
    Toughness is very abstract so you must be able to define it in terms that mean something to you. Whatever definition you choose, you must be able to tie it into actionable items. This way when you complete those items you can prove to yourself you are mentally tough.
    Here are some of mine…
    • Workouts six times a week this whole month
    • Go 2 weeks without eating any processed foods
    • Dedicate 2 nights to studying for each class this week
    • Take 15 minutes everyday to enjoy the sunrise and think about the things I’m grateful for
    • Push myself passed my usual comfort zone once a day (both inside and outside of gym)
    • Take time to call one old friend once a week
    2) You build mental toughness through small wins, every single day, in everything that you do.
    It is not just how we respond to intense situations, but our actions in everything else will help us be stronger when those situations occur. This means never take the easy way out. Crank out that extra rep when the weight feels heavy, wake up 15 minutes early to be ready for your day, dig deeper for information instead of taking everything you hear as the truth, or talk to someone that makes you feel shy. When you start winning small battles throughout your whole day, you start building mental toughness. Your proof is in the actions you have taken.

    3) There are only habits – motivation never lasts.
    You have to build upon small habits everyday that overcome challenges that get you closer to your goal. Distractions will happen all the time, but the more consistent you stay to your schedule the better you develop a system to focus on what is important.
    Eventually your new habits will form a new mental belief. Believe in yourself, and the rest will fall into place.

  2. WOD RX: LBS had me feeling like I had been “gutted like a ton ton”. Shouldn’t have done heavy Deadlifts yesterday.

    Time: 25:30

  3. Wod – Same weight as last year (95#) except the KB Swings were Rx (55#)

    Last Year: 21:22
    This Year: 19:07 (2:15 PR)

    I attribute this PR to Breck’s man grunts – if that doesn’t motivate you to get in gear, nothing will.

    fun class

  4. May the Force Be With you!
    WOD RX = 20:47
    I felt like Jabba the Hutt afterwards.
    First time to squat clean and take 115lbs OH since my rib separation. Seems okay but tried a 100lb stone and that is not happening yet.
    Keep attacking Jedi!

    PS: Brian you can borrow as much hair from my back for that little spot if you like 😉
    Calli, Yoda will need some lessons from you. Smoking time.

  5. 9:30 class
    WOD rx’d
    LBS smoker by round 4

    Noon class
    Did saturdays wod since i will be out of town..
    Front squats only w/105#
    Wod rx’d w/105#
    20 dubs
    2 g2o
    200m run
    2 g2o
    40 dubs
    4 g2o
    400m run
    4 g2o
    80 dubs
    8 g2o
    800m run
    8 g2o
    Think this would have gone a little faster had i not just done today’s wod within 2 hours.. Fun one though! Ready to have our big running track back..those 8 laps by the end got a bit boring!
    100 military butterfly sit ups
    Great article Okie!

  6. WOD MRx (95 lbs, 35 lbs KB, 9.5′ WB), which is how I’ve been rolling lately, and 42 min cap scared me!


    Would have been a good day to go Rx for me 🙂

  7. Sorry for all the grunting. I guess it was the awesome environment of the noon class! Great job to everyone!

    With 25# Wall Ball
    Everything unbroken
    Time: 16:07

  8. Thanks for sharing Dennis! Great article. I enjoy these fundamental type articles. Keeps things simple and easy to remember and incorporate.

  9. Wod rx +
    Last year I did rx in 14:03, so I consider first timing it plus is a PR 😉
    Glad I went heavier!

  10. WOD
    As Rx’d +

    Nice go Breck and Max.

    DB, thank you for the information. Awesome and encouraging read.

  11. 11AM: 5K Row- 23:27

    5:30PM Class:
    WOD Rx’d+ w/45lb KB

    Great job, Shannon! Couldn’t catch you!

  12. Front Squats 1@205-235-255-265-275
    ss w/
    Squats 1@225-275-305-315-325
    WOD rx – 15:03 (:41 PR)
    *unbronen with pretty lazy transitions

  13. Wod RX+
    Back was blown by third round started out wayyyyy too fast regretted it at that moment but glad I went plus could hang with you guys today good job everyone
    Great read coach D

  14. WOD w/55# and 10# ball to 9′ target:

    24:01 PR (5 minutes and 29 secs faster then 2015 with same weights)

    Great article Dennis!!
    I neet to set some goals! I know I could do better…great motivator!!!

    A lot of PR’s today! Great job. Awesome time Breck…you are still having with
    the younguns!

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