Warm-up: 2 Rounds – 20 Sit-ups, 15 Back and Forward Lunges, 10 Serratus Push-ups; Foam Roll
Speed Deadlift: 1 rep every 30 seconds for 10 minutes @ 65% 1RM
MetCon – For Reps:
Finisher: 800m progression row – every 100m increase speed (decrease split time), 3×10 Leg Lifts, 3 Max Sets of Fingertip Pull-ups
Tonight you all will be honored with a guest post. This is a great one that comes just in time for sectionals. Read and reflect, not for time:
Good Evening fellow Ktowner’s!
You may know me as Baby Buff, Phoenix, Shh!, Agent, or my given name Adam. I became a member at Ktown a year ago today. I remember it as if it were yesterday. After many phone calls and email conversations with Grant I made the decision that Ktown was the place for me. I will never forget my first workout at Ktown. I met Ben and Erin Slocum that morning while we mindlessly pulled tires up that brutal hill at Ktown 1.0. From that day on many friendships were forged from blood, sweat and good times.
I will begin with a little about myself. As I reflect on my childhood I feel that the preparation for CrossFit began at an early age. The many long summers of East Tennessee hard farm labor fashioned my abilities from an early age. The long hot summers of dead lifting, clean and jerking, and push pressing square bales onto wagons and barn lofts laid the ground work for the basics of Olympic lifting. I then graduated to chasing and herding calves, which lead to the development of fast twitch muscle fibers for sprinting. As I reached the age of employment I honed my gymnastic skills by nimbly walking, placing and preparing trusses on top of houses in the summer between semesters. In college I played football and dominated intramural sports in the off-season. All these skills molded a life built on physical fitness, a healthy lifestyle, and a solid foundation for future WODing.
Approximately three years ago I first entered the unfamiliar world of CrossFit and soon found my true passion in physical fitness. To me CrossFit exemplifies everything that physical fitness is supposed to be. The most important aspect that intrigues me about CrossFit is the mental capacity it has developed within me. There comes a time when you have to enter a dreaded place that Forrest and I have named “The Pain Cave.” This is the ultimate mental test for someone. You and I have entered the pain cave on numerous occasions during MetCons and each time it becomes a little easier to stay. Once you become comfortable with this incredibly uncomfortable feeling the sky is the limit to what you can achieve in and outside of the gym.
For me CrossFit has opened many other doors outside the gym and has created a desire to challenge myself on a constant basis. I find myself in search of new and challenging feats to attempt. In essence, I feel CrossFit has given a new outlook on life in which I want to try new things and create new challenges to overcome. It creates this new person inside you that wants to push you to the limit in everything you take on. It teaches you to drive yourself to a point you feel like quitting but you bear down and go. Once you’re finished you’re amazed to find that you just achieved something you thought was impossible.
Grant, Blake, and I recently took an ice-climbing trip to Mt. Washington, New Hampshire. This was something new and adventurous I wanted to do in an effort to challenge myself and try something new. This challenge I was in search of soon slapped me in the face as I dangled 300 feet above the ground hanging by two ice axes and four crampon teeth embedded in a vertical ice fall. I entered the pain/panic cave for a moment and thought, “What am I doing?!” As the panic set in I knew this all too familiar feeling and I overcame it and reached the top with success. As CrossFitters we possess a very special quality that 99% of society does not and that is the will to win. You may not finish 1st in every MetCon but each time you encounter a challenge I know that you will give it everything and never stop fighting.
As we continue to callous our mental and physical capacities, use these skills to challenge yourself with new activities. Never become complacent or settle for average. Always strive for more. Each time you take on a new challenge or run into an obstacle give it your all as if it’s the last chance. Too many people cruise through life living a stagnant status quo existence. I pity the person that doesn’t know the feeling of pain from a workout, fear, panic, happiness, a challenge, etc. Don’t be that person, life is too short. The main thing that I want you to get from this post is live everyday to the fullest without regret – just like a MetCon. If there is something that you want to do or experience don’t wait. Life is an extraordinary journey and the best journeys answer questions that in the beginning you didn’t even think to ask. What’s important about these journeys we take is how you get there, not what you have accomplished. I want to leave you with a very special quote to me that I was recently able to experience while in New Hampshire.
“You know where I want to be right now? It’s right here, nowhere else, not in the future, not in the past, just right here.” – Yvon Chouinard