Front Squat and Test 1
8/30/10
-Sept. 1 is on Wednesday, if everyone could have their monthly dues in by Friday it would be greatly appreciated!
-I need to know if you are coming to the throwdown this weekend and what division you are competing in, let me know ASAP! If you want to come to the throwdown, but do no wish to compete please still let me know and you can be a volunteer or a judge.
Patience in CrossFit? Are You High?
“Patience is also a form of action.” — Auguste Rodin
When we think of CrossFit, we don’t often think of the term patience.CrossFit is about going hard and getting results, right? Stronger, faster, quicker, harder? Tear it up, knock it down, 3-2-1-Go!
Yes. And no.
See, to build anything you need hard work. But nothing grows overnight. As stupid as it sounds, you have to tend the garden for a long time before you grow some tomatoes. We know that when it comes to plants, but we forget it when it comes to growing athletes. Or just plain people, too.
You’re not going to learn how to snatch well overnight. Nor will you perfect POSE running in an afternoon. Or a week. Or a month.
The simple truth of the matter is that good things take time. And great things take even more time. To think that anything worth its salt will grow overnight is simple foolishness. The best gardeners and the best athletes share a common trait: patience.
So lace up your sneakers, get your barbell ready, open your ears and listen. Learn. Make mistakes. Learn from them. Wait. Try again. Mess up again. Wait. Have patience. Persevere. Then, act. You might be surprised by the results.
Not doing something all the time is not the same thing as doing nothing. We forget that in CrossFit, and in life.
Learn a little patience. Give good things a chance to grow.
(Words by Lisbeth Darsh/CrossFit Watertown.)
Part A:
Front Squat
3-3-3-3-3
Go as heavy as possible
Part B:
TEST 1
For time: (20 minute time limit)
25-15-5-15-25
-Pull ups. Scaled- (Jumping pull ups)
-Overhead squats (95# males/65# females). Scaled- (65# males/45# females)
Bonus- Move a heavy weight to reduce your total time. You can attempt a 1 rep max on a STRICT overhead press if you have time remanding on your 20 minute limit. You have a 3 min time limit to reach your 1 RM or until the 20 min limit is reached…whichever comes first. Your 1 RM will give you a 1 second time bonus per pound. Your total bonus will subtract time from your total time.
