May 8, 2019

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

A): Waterlogged (Time)
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Rx Plus (OPEN): 50/35#, 24/20″
Rx (PERFORMANCE): 35/20#, 24/20″
Scaled (FITNESS): Lighter than Rx, Step-Up Overs

Target Time: 8-10min
Time Cap: 15min
Next Level
B): Metcon (Time)
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Strict Pull-ups
Scaled (FITNESS): Banded Strict Pull-ups, Abmat sit-ups, Hanging L-tuck

*Athlete choice on loadings.

Aim is to build to a moderate on each – weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions.

On the good morning, let’s stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.

C): Metcon (Time)

800 Meter Sled

First 200 Meters – Sled Pull (facing away)
Second 200 Meters – Sled Drag (facing sled)
Third 200 Meters – Sled Pull (facing away)
Fourth 200 Meters – Sled Drag (facing sled)

Athlete’s choice on loading, given the various sleds and surface types amongst us. Stimulus wise, we are looking for a challenging load that we are walking with, and not running. But, a load that we are confident we could complete in 100m sections. That is, a single (and brief) break in each 200 meter section.