“Why Do You Guys Have Penalties???”

Posted: September 28, 2016 in Uncategorized

“Why Do You Guys Have Penalties???”

I Keep In Contact With Some Of Old Marine Corps Devil Dogs…

One Of Them Owns A Strength & Conditioning Gym In Oklahoma…

(Can’t Call It “CrossFit” Or Else He’ll Get Sued… But It’s Pretty Much The Same S–T…)

He Always Checks The RC CrossFit Website… And I Check Out His Gym’s Website To See What They’re Up To…

This Past Weekend He Texted Me With… “What’s Up With All The Penalties In Your WODs?!?!”

My Response… “To Challenge & Better My Athletes…”

You Get A Work Out With Some Kind Of Penalty… And You Freak The F–K Out!!!

Then You Get That Same Work Out With No Penalties… And You Kill It!!!

Why?!?!

You’re Just Nervous… You’re So Focused On What You MIGHT HAVE TO DO Instead Of What You NEED TO DO!!!

That “Penalty” Forces You To Hang On To The Barbell… Pull Up Bar… KettleBell… Jump Rope… MedBall… Etc… Etc… Until You Get The Work Done…

It Makes You Work Harder Than You’d Normally Do If There Wasn’t A Penalty…

And Just Like That… BOOM!!!

You Accomplished Something That You Thought Was Impossible…

Every WOD… Every Strength Lift… Every MetCon… Give It Your All… Penalty Or No Penalty…

You Might Surprise Yourself…

ALRIGHT… HERE WE GO!!!

Strength…

Front Squat: 5x5x5x5 Using 65% Of Your 1 Rep Max…

MetCon…

For A Total Of 3 Rounds:

5 HandStand Push Ups (Rx’d: M&F Head To Deck… Will Allow Up To 2 Ab Mats… MOD: Coaches Choice…)

10 Toes To Bar (Rx’d: M&F… MOD: Toes To Beam… Both With A Progression Burpee Penalty…)

15 Pull Ups

20 Double Unders (Rx’d: M&F… MOD: 60 Singles… Both With A Progression Burpee Penalty…)

3…2…1…GO!!!

Mando

Image result for if it doesn't challenge you it doesnt change you

9.27.2016 WOD & Scores…

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