Rack Thruster: 1-1-1-1-1
Must be one motion from the bottom of the squat to overhead. No jerks.
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Open Workout 12.4 and 13.3
AMRAP 12 minutes:
150 Wall Ball 20/10, 14/9
90 Double Unders
News and Notes
- Yesterday was also Inside the Affiliate's 1st birthday! Head over there to see the latest post about collective learning and why David started ITA in the first place, and how to participate well in the CrossFit community.
- Congrats to Coach Whit who got her first muscle-up on Saturday—a year-and-a-half of hard work in the making, and she nailed it!
Zen and the Art of Crush Week
By David Osorio
Originally posted on 11.16.2011
In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the "now."
In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you're forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can't help but focus on what's happening. You know this intuitively and it's why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you'll be forced to deal with the "now" until it's all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.
Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing "now" embrace it and stay on task. Don't look around the room to see where everyone else is, don't check the clock to see how much time has gone by, and don't make excuses to try and avoid what you're feeling. Just keep fighting the barbell up or chipping away at reps until you've completed the task. If you lose focus and get derailed, don't let it mess with your head, just come back pushing harder. Remember, you're here to get stronger, both physically AND mentally.
Enjoy Crush Week, which starts TODAY!
We did it a couple years ago, but let's do it again: describe David in three words or less.