150119 – Wild Thing


“I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.” –DH Lawrence

I truly believe so much of our athletic potential is often hindered by negative self talk.  From the anxiousness that arises after seeing the WOD knowing it contains a movement element that is not one of our strongpoints, to the ever-present inner voice that we battle during a grueling effort.  Without getting too much into the psychology of sports and its associated pain, I want to challenge each of us to consciously strive to harness this self-defeating attitude.

So what if you stink at toes-to-bar and the WOD has 75x T2B???  You can actively adopt a positive mindset of “I need work on those anyway… this is the perfect opportunity.”  Stop cherry-picking WODs with heavy lifting in favor of bodyweight WODs because your CF Totals aren’t what you’d like.  Not everyone is the best at everything (well except maybe Froning).  In a bad mood or just don’t feel like working out???  You have two choices…1. Stay home… it’s ok.  Relax and enjoy a day off… get caught up on rest.  You’ll return more refreshed and more energized.  But don’t make this a habit.  Or, 2.  Come to the gym full-tilt ready to destroy the WOD.  Attack it without inhibition or regret… chances are, you’ll feel better once surrounded by loud music and Cody Mack’s foul language.  But under no circumstances come to the gym oozing with a negative attitude that will infect the entire class.  Attitudes are contagious… make sure your’s is worth catching… the health of the entire gym depends on it.

Another thing I wanted to touch on is the self-pity we all too often evoke as an effort becomes increasingly difficult, long, or painful.  That voice that tends to get deafeningly louder as the workout gets longer or as you try to go harder.  I’ve witnessed many a tough-guy get reduced to a whimpering little boy who just wants the discomfort to stop.  There is a solution however. This is that Dark Place I’ve often spoke of that not many people have the guts to go.  But through practice one can achieve a higher tolerance for this type of pain, learn from it, and achieve greater results they never thought possible. You may not PR every week at CFV but one thing you can absolutely do is daily increase your threshold for discomfort.  As an old friend told me, “get comfortable being uncomfortable.” The next time things get tough and you realize you’re feeling sorry for your self, STOP bargaining with the pain “OK, I’ll do x# more reps then drop the bar and rest for a second.”… BS, when you reach that number you’ve given yourself permission to stop, do  a few more.  Push through it just a little further.  Flip the switch.  You’ll be changed.  I’ve witnessed maybe half a dozen efforts from gym members in the last 3 years I would genuinely call “going Beat-Mode”.  One in particular was a effort by Codie involving 135# Thrusters.  You could see it in his face how each rep crushed him, yet he never dropped the bar, never whined… there was just a change in his facial expression, a widening of his eyes, and visible fiery furnace of focus and acceptance of his situation… and he kept moving… switch flipped.  It gave me chills.  Personally I can remember just about every time I’ve found the will to go there…I also remember the bitter taste of the times I’ve giving myself permission to quit either a WOD or an ultra-run “woe is me!”.  So stop giving negative inner voices an audience… it’ all LIES anyway.   6 weeks til the Open.  3, 2, 1, GO!


EMOM for 5:00-

5x Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps (either misses or out of time). When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill – E2MOM alt 1a & 1b for 3 sets each.

1a) 3x Snatch Balance + 2x OHS (1 set = 3 reps of 1 SB + 2 OHS) . AHAP.



EMOM for 8 reps…


*Note – take the remainder of the min to walk back to box to recover.  Every rep is MAXIMUM EFFORT.

Yeah… we stink.  Dinner Bell was ringing.

CFV Monday WOD


400m run

30x boxjump

25x Situp

20x Deadlift @225/135#


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