Warm-up: Waiters Walk circa bldg. (50/35lbs), CFWU x1
Clean and Jerk: 1RM; 10 singles @80% on the minute
MetCon – 10!:
Overhead Squat (135/95lbs)
Finisher: Write two of your weaknesses on the whiteboard above the chairs and then make it a point to attack them over the next month.
Weaknesses, everybody has them. Here is where you can set yourself apart: attack them. If you suck at something, the amount you can improve is HUGE. And you will be surprised how quickly your improvement comes. I want to tell you a story.
There was this coach who loathed double unders. He did not like them in a gym, he did not like them with Lil’ Kim. He did not like them mid MetCon, he did not like them whilst riding a Tauntaun (which, matter of fact, would freeze before it reached the first marker). But then one day, which happened to be a Wednesday, he started working diligently on his double unders. Records started to be broken. First he did five sets of ten unbroken. Then he went for the magical fifty unbroken. After he laid waste to that record he moved on to raping and pillaging as many double unders as he could in sixty seconds. One a second proved too easy, eighty down, then ninety and the realization that one hundred was possible. And then there was that fateful day back in Ktown 1.0. One hundred double unders in sixty seconds. He jumped to a pair of rings and kicked a 30” box in to the wall. Untouchable, to this day, that record has been. And CBo, that coach’s name is.
There are several morals to this story, but the most important one is this: don’t overuse Star Wars allusions. The second most important one is to practice what you suck at. Keep sucking at it until you suck less and less. Then one day you can look back at your old self and make snide jokes.
Spend September working on your two weaknesses that you listed. Maybe it’s a simple run or pull-up set before the warm-up, or you could finish your workout with a miserable two minutes of hamstring stretching. I’m just spit-balling here. I’m an idea man. Make it happen.
I’m gonna work on my handstand push-ups,
P.S. – We’re going to be closed next Monday, Labor Day.