Sprint/MU Hell

10 rounds of

200M Run

2 Muscle Ups

(with 20# Vest preferred)

Pride is a Mother F’er.

It can destroy the best intentions. Let me explain.

In the last few days a couple of us (notice I include myself because I was one of the guilty) got frustrated with a workout and let our ego dictate our actions.

During today’s WOD, I got to my 10^th MU and failed. I tried over and over and over, only to repeatedly fail.

Had I seen this happen to anyone else I would have instructed that the movement get scaled and continue the WOD with good form in order to reap the intended benefit. By spending an inordinate amount of time on MU ten what I did was ruin the intended physiological response as programmed. Additionally, I managed to get myself pissed off, and make my shoulder sore in the process.

Why am I taking the time to publicly call out my lack of performance? Because I do not want to see any of us repeat my mistake.

If you are having problem with a movement or just having an off day (face it…it happens) then scale it appropriately and continue the WOD. Then once recovered work on the technique or movement that was giving you problems. Put a similar movement in your warm up on subsequent days.

I think that all would agree that our goal is to get bigger, faster, fitter and stronger, not pissed off and frustrated.

Check your ego at the door and train smart. Believe me when I say that I will be taking my own advice.

Press 5, 5, 5 DELOAD Week




Run 1 Mile
Row 2K
Run 1 Mile

We all need to continue to work on our weaknesses. Next week expect to see difficult movements programmed in as skill work. Today was a combination of two of my my favorite things, sandwiched like a big crap Oreo.

F that hill up the ass, that blew ~ "73"

500 M Swim

Then 3rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

500 M Swim

Then 4rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

500 M Swim

Then 5rds of
5 Pull Ups
10 Push Ups
15 Knees to Elbows

Jason, Justin and I all met at the OH pool today for a change of pace. A little swim WOD. All I can say is wow that was rough.

I am exhausted. I wish Jumbo wasn't so much work ~ Chad

Bench Press 5, 3, >1

3 rounds of
15 Hanging Power Cleans @ 60% 1RM
400M Run

Ok, I suck! I haven't been keeping the blog updated as I should and for that I will take my beatings.

73 decided he was going to do the above workout with Fat Grips. Looked like good fun (Justin followed suit but I didn't use them)

The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali