AMRAP 5 Minutes:
15 Russian Kettlebell Swings 24/16kg
5 Burpee Box Jumps 24/20″
Rest 5 minutes between rounds.
Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.
Post rounds, reps, and Rx to comments.
New tie-dyed tank tops are now available at the front desk or in our online store. These groovy, unisex tanks are a limited run item, so get one while they’re still in stock!
Zen and the Art of Crush Week
By David Osorio
Editor’s Note: Have you heard the news? This is our last Crush Week for a while. So today we’re posting this blog classic (originally posted in 2011 and reposted may times since) on the mental aspect of Crush Week. Use it this weekend, and try to put it into effect whenever you’re up against a tough workout!
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.
News and Notes
- We’ll be showing the final events of the CrossFit Games on our big screen at 597 during Open Gym hours (6 to 8pm) tomorrow night. Bring food, drinks, and friends!
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.