In 5 Minutes:
20 Wall Balls
20 Kettlebell Swings
20 No-Push Up Burpees
20 Kipping Pull-Ups
Max Calories Rowed in Remaining Time
Rest 5 minutes between sets.
Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each movement and set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right. Choose a medicine ball load/height and kettlebell load that you feel comfortable with and could perform as unbroken sets. The Pull-Ups may be completed in as many as 4-5 quick sets, modify volume to as few as half, or to Ring Rows as needed.
Post work to comments.
Week 3 of 4
This photo of Coach David doing 20.3 is the scariest thing we could find for Halloween. For a somewhat less scary time, do 20.4 with us tomorrow at Friday Night Lights! | Photo by Thomas H.
Persistence, Resilience, and Truth
By Arturo Ruiz
Editor’s Note: As we enter the last two workouts of the CrossFit Open, here are some words of wisdom from Coach Ro. “Persistence, Resilience, and Truth” was originally posted on 2.21.19.
Persistence, resilience, and truth. This time of the year there is so much to learn. For CrossFit athletes, the goal is to take a risk, stare at yourself in the mirror, and get comfortable with being uncomfortable. The CrossFit Open is upon us, and I love watching individuals grow and learn through the process. Facing fear, anxiety, and stress about others’ perception is all a part of our experiences. They are real, and remember to not just push them under the rug. Use reliable resources to discuss these feelings, and use me to understand the context of what you may be feeling and experiencing. Those who do not judge or have bias toward your journey will be ones you can consistently look to for guidance.
For those who are not competing in the Open, this process and journey still has similar impact. Use it to your advantage and open up about the challenges you are facing, your successes and your failures.
Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).
It’s remarkable how this wise man living in the ancient world, raised in a different culture and very different circumstances, speaking a very different language, in very different philosophies, could come to express the same concept.
But that’s why we must take it to heart. There is universality in their simple formula (though it’s not an easy one): We resist giving in, resist temptation, resist despair, and resist degradation. We persist in our efforts, we persist in trying to be a good example for others, we persist in our training, we persist despite the obstacles thrown at us.
The definition of forbearance perfectly captures both those ideas: Patient self-control. That’s our aim. Forever and always.
Have a great Open!
News and Notes
- Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!
- Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.
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