135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
ABOVE: Duelling Cappellis on Monday. They made it to the ‘Park; did you?
Below: The Joe Scott Rant. Click ‘ Continue Reading’ to get all of it. It’s great.
Why Crossfit? – Joe’s rant of the day. 1:24pm
I’ve been asked a few times why I am a Crossfit nut.
It’s about the PHILOSOPHY.
At Catalyst we train, we don’t work-out.
The training is goal oriented, you will achieve something. You will get better, you will get stronger and you will get faster.
It’s about the WOD.
The workout of the day (WOD) is the same for everyone. The intensity (weight/load/resistance) is adapted to each individual’s current fitness level. You will run, jump, climb, push, pull, lift, press, squat, carry, throw, and catch. You will use your body weight, medicine balls, free weights, boxes, jump ropes, kettle-bells and pull up bars. You will train YOUR ENTIRE BODY; not isolating a certain muscle group, you won’t skip LEGS day, in fact there won’t be a LEGS day. By doing so, you will properly and equally tax and exhaust every major muscle group which makes you work harder, burn more and increase your heart rate more.
It’s about the PERSONAL GROWTH.
I’ve learned to avoid the mirror and scale in measuring my personal success. There is no comfort in those items, they simply toy with your emotions. Instead the training is measurable, observable and repeatable. I’ve learned the benefit of recording my personal data and overall fitness & wellness.
It’s about OVERCOMING STRESS.
Catalyst has no comfortable spot to sit and visit, no mirrors, no satellite TV, no magazines to read while on the treadmill, no juice bar, no excuses. The stress felt is intentionally designed to cause discomfort and apprehension. You will succeed and you will overcome.
It’s about the FRIENDSHIPS.
The people I train with aren’t going to go easy on me, but they are fair. They know we all have off days when we just can’t pull off the success we achieved earlier. Some days you won’t want to push as hard, but it’s okay. Ultimately it is you that you must answer to, did you give it your all, can you have pushed it a bit more or are you just being a wimp?
It’s about the SUPPORT.
The coaches are like-minded individuals, gathered together to push their clients beyond their normal normal limits. They are a safety net but not your Mom, they will push you hard. They won’t feel sorry for you when you have a rough day, instead they help you to use that frustration and will push you to achieve your personal best results.
It’s about SUCCESS.
The news reminds me everyday that a person’s level of personal fitness may one day save someone’s life, it may allow you to score the winning goal, it may allow you to push harder and faster for the last 2 km…regardless it will allow you to succeed where others fail.
SOME DAYS it’s tougher than others, somedays I can’t believe I am paying for this. I’ve put my body through a lot, broken legs, broken arm, paralyzation, spinal damage…I can’t help but appreciate every moment God has given me. I will make the most of the time He has. MOST DAYS I am just thrilled I am able come out and play.