“So what do we do? Anything. Something. So long as we don’t sit there. If we screw it up, start over. Try something else. If we wait until we’ve satisfied all the uncertainties, it may be too late.”
- Lee Iacocca
WORKOUT
A1. Back Squat@ 32X0, 5 REps X 5 Sets
A2. 90 Second Plank, rest 3 mins
Then
2 Rounds
Tag Team FGB
Partner 1 Does 1 min Wall Ball, when 1 Min is up, partner 2 starts SDHP, when minute is up partner 1 starts box jumps and so on. When the second round starts partner 2 will start on wall ball.
Fight Gone Bad
Make sure to sign up for FGB. Here’s a video of Ben Lunak, he’s a local guy from CF Southwest. Bryon and I were both members at CF southwest before we came to Core. Ben is a friend of ours. The first time I met Ben we were doing Murph ( 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run). He added 400 sit ups to the workout. I was so impressed by him and how hard he works. He’ll never give an excuse for coming up short of his goals, he simply works harder. He’s had to persevere through some tough times. If you haven’t signed up yet, please do. Here’s a little bit about Ben.
Inspired, as usual.
ReplyTom – It’s Cameron…great post as usual…very inspirational. We did Murph today and it’s these video’s are always a great reminder of how / why these hero wod’s got started. Get out to CF Balboa one of these days, more importantly…get out of that nasty 110 temps and enjoy some of this 75 degree beach weather.
Adios amigo.
ReplyGreat vid and workout, Tom. I like the heavy lift phase combined with the metcon phase.
Ben is an inspiration in mental fortitude and helped me through this morning’s WOD. Thanks Ben.
ReplyCameron,
ReplyIt’s good to hear from ya! When are you coming into town?
ben is a bad-ass. during regionals of 2010 the last wod was a chipper that was taking anywhere from 25-40 minutes. it was over 90 degrees and ben was in one of the last heats of the afternoon. the entire group of people watching (athletes and spectators) gathered around to watch ben do this wod. (the wod included 50 weighted goblet squats, 50 box jumps, 20 x 135lb squat clean thrusters, 50 burpees, and a ton of upper body stuff.) ben had 300+ people screaming, pushing, motivating this guy to finish. i was in tears alongside everyone else in attendance. he finished the wod without ever giving up, no complaining, just worked his ass off. it was the coolest thing i have seen in the crossfit world. i knew ben for about a year before that day, but i didn’t really know who ben “was” until that day.
i love that memory.
also don’t forget that ray is in the building on wednesdays. he has availablity at 3, 4 and 6 today. call the gym to make an appointment. 602.254.5301
Reply