JamesHawkins(3)-1

Workout of the Day: 15-Feb-2012

Photo: ( Photo Contest Picture 7, James Hawkins)

For the next few weeks the pictures above each WOD will be part of the CFP Photo Contest, each picture will be numbered for voting at the end of the contest. Keep track of what pictures are your favorite along the way!

“I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?” (Lisbeth Darsh, CF Watertown)

You heard your Mom say it.  You heard your teachers say it.  You know it is probably true, but why??  Cheaters never prosper.  I say it to my 16-year-old High School students when I catch them plagiarizing a paper, or cheating on a vocab test.  They never seem to get it. They say,  ”Miss… if I cheat, I get 100, and then I pass the test and your class.  If I don’t get caught, then it’s not a big deal.”  But is it??????

Well, to most of us, vocab tests are an obstacle of the past; but, we can still cheat.  You know where I’m talking about:  at the gym.  I certainly cannot count every single one of your reps.  It is easy to get tired, angry, or ultra-competitive and cut a rep. here and there.

Numero uno, by cheating you compromise your integrity.  As Lisbeth, from CF Watertown, states above, how could one ever feel a victory in something they truly didn’t earn.  I have often found that the true glory is in the gaining of the prize, not in the getting of it.  When you finish a WOD, and fall on the floor in utter exhaustion, the euphoric feeling of completion is unmatchable.  This is the feeling that makes most CrossFitters addicted to the torture we put ourselves through daily.

Number two, it may sound teacheresque, but cheaters only cheat themselves.  The rep. counts in our WODS are set for a reason.  If you cheat them, you’re cheating your body.  Plainly stated: you will not get the results you desire.  And, what about if you decide to take your CrossFitting to another level and WOD competitively?   Let’s see if the two judges assigned to watch your form and count your reps toss you a few freebees.

Lastly, we are all in this glorious struggle that we call CrossFit together.  If you cheat, it makes your fellow athletes feel like they falling behind.  Just like the “nerd” that everyone copied homework from in 9th grade bio, it isn’t fair that he/she has to do all the work.  Don’t make other athletes in the gym feel like “slugs” because you are blowing through WODS illegally.

Trust me, this is not directed to anyone specific at our gym.  I just know that it is human nature to want to perform well and be the best.  As long as you put it all out there…you are the best. By Lauren Plummey

CrossFit WOD

5 Rounds of The Shankle Complex:

2 min rest, Try to go up in weight each round

3 Hang Clean Pulls
1 Hang Squat Clean
2 Jerks (split or push)

10 min AMRAP:
15 Step Down Box Jumps (Full Extension at top, step down. No Bounding)
20 Burpees

Why no bounding on jumps?  Box jumps are a tough exercise to judge when bounding is allowed.  To cover all bases, to prepare for any wrench possibly thrown at us, today you MUST step off the top of box!   

Selfless acts by men increase when attractive women are around.

Share
About cfprovidence:

Find all posts by cfprovidence

11 Responses to “Workout of the Day: 15-Feb-2012”
  1. Coach Josh
    02.14.2012

    Re: Selfless acts by men increase when attractive women are around.. Duh.

  2. 02.15.2012

    Thanks for posting my pic.

  3. Kristen 007
    02.15.2012

    *formerly Kristen B*

    Got to 95# on The Shankle Complex.

    I was one burpee shy of 3 full rounds in the WOD, but am proud that I did two sets of 20 and then 1 set of 19 unbroken.

    Great coaching by Gym, and a welcome to Jeff!

  4. alycyn
    02.15.2012

    3 rounds 15 box jumps 5 burpees.think i would have got 4 rds if my earing didn’t get stuck in my shirt. 20″ box jumps

  5. 02.15.2012

    how much weight in in video?

  6. Missy & Emma
    02.15.2012

    Love Lisbeth!

  7. Judah
    02.15.2012

    201kg which is 442.2 lbs

  8. Gym
    02.15.2012

    For everyone in the 545 class Travis is ok. He said he will be back Mon.

  9. Kristen 007
    02.15.2012

    Good to hear. I’ve been checking back all day for an update!

  10. Moira
    02.15.2012

    Glad Travis ok! 100# on the complex, which was a squat clean PR. 3 rounds plus 15 box jumps & 1 burpee.

  11. Jeff
    02.15.2012

    Thanks Kristen! and to everyone who’s been so friendly and welcoming during my first weeks at the gym. See you guys Friday.


Leave a Reply

Upcoming Events

  • July 26, 2014Blood Drive
  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD