Press: 3RM; Max Set at 70% 3RM
MetCon – EMOM 10 Minutes:
2 Power Cleans (185/135lbs)
3 Bar Facing Burpees
Rest 5 Minutes
MetCon – AMRAP 4 Minutes:
10 KB Swings (50/35lbs)
4 TGU (2 each arm)
This was a post I made during the early days of Ktown 1.0. I was thinking about it recently and decided to make a repost. Here it is…
What has CrossFit done for you lately? Did it make you lose weight, gain strength, run a 5k faster, or choose better foods? Maybe it has done something outside of the fitness realm for you. Did CrossFit mentally prepare you for a tough situation or give you a boost of confidence? Recently, I read a CrossFit Journal in which a couple CrossFitters told some amazing stories about how CrossFit helped them in some sticky situations. I would link the journal, but you have to subscribe to it, so I will relay them here.
The first story was about a male CrossFitter, Daniel Andrews, who was a police officer and had been CrossFitting from his garage gym for several years. Driving home after a shift he encountered several officers and ambulances crowded around a truck which appeared to be stuck on a retaining rock wall. Even though Daniel was off duty he ran to the scene and discovered a fellow cop was pinned between the chassis of the truck and the wall. To free the officer Daniel and three other men decided to try and lift the truck. The F-250 truck, weighed at approximately 6000lbs, has become known to Daniel as the “deadlift of his life.” He comments, “The past four years of loyally following the Glassmans’ programming physically prepared me for a once-in-a-lifetime team WOD: 1 round of pick-up-truck deadlift. CrossFit also gave me the mental toughness to try something that seemed impossible, just like so many of the WODs appeared at first glance.”
The second story consisted of a female CrossFitter named Katy Roest who fought off an attacker in her bedroom. She awoke in the middle of the night to find a stranger in black hovering over her bed. He reached in the sheets and Katy felt gloves on his hands. She immediately thought she was going to be raped, but without thinking struck out at the attacker. Katy recalls, “I hit him twice in the face while I was still in bed and then I jumped up, and then I remembered that he had rubber gloves on again. It made me angry instead of scared-and I beat the shit out of him.” And Katy sure did. The police found the would-be rapist with puffy eyes, cuts everywhere, and an all around messed-up face.
So maybe you haven’t had to fight off an attacker or lift up a truck, but if a situation arises hopefully CrossFit will have given you the confidence and strength to get through it.
<3 Coach Miss J