Motivation Monday

As hard as this race was she is not prematurely going white, her hair is frozen, as well as her eyelashes, headband, and clothing.

As hard as this race was she is not prematurely going white, her hair is frozen, as well as her eyelashes, headband, and clothing.

It was another impressive weekend for our Elevation athletes. Travers probably faced the toughest mental and physical challenge in my opinion. On Saturday she ran 13.1 miles on trails with only her mental game and the occasional spectator to keep her moving forward. She told me "...my clothes froze on my body. My eyelashes were frozen, my hair was frozen!" Because the race was on trails and not pavement, running in snow felt like running in sand. She finished in a time of 2:35, awesome job! We could not be more proud of you.

North east of Stephanie, Ben (Killer B) and Dan (Maniac) gave it all they had and finished on the podium. Both were participating in their first CrossFit competition. The first workout, was an EMOM of one clean and jerk, at ascending weights for five minutes. The weight started at 95#, and increased by 20# each minute, all the way up to 175#. Both the Killer B and the Maniac made it all the way through and nailed the 175# clean and jerk like a couple of bosses! WOD number 2 was a 12 minute piece that started with a 2k row, and followed with an AMRAP of snatches at 95#. Ben finished the row first with Dan shortly behind at about 12 seconds off his pace. As if this workout was not hard enough Dan decided to drop the bar on his head after his first snatch. I would have been more than happy to try and find some smelling salts, or maybe his wife could have given him a swift slap on the cheek, but I think he decided he needed something a little more jarring. It definitely worked, he gripped and ripped! He started with sets of five and did a wonderful job of keeping his rest in check and put on a clinic of pacing and finishing strong. He finished with 30 snatches which I thought was going to be a hard score to beat until Killer B, AKA Onemanswarm, told me he got 31!

Dan in second, and the Onemanswarm in third!

Dan in second, and the Onemanswarm in third!

The two floaters were 90 second efforts for distance. One was a sled push weighing 130# the other was an atlas stone carry weighing 115#. Unfortunately, Jeff wanted to spend time with me in the Altima on the side of I-25 so he slashed my tire and deflated my spare. It was nice, but cold, and more importantly I missed watching the stone carry. He did make it up to me by paying for my lunch, thanks dude! I did get to witness Dan unleash his power and push the sled 600 yards while Ben covered 510 yards. Waiting for the announcement of the top three competitors who would advance to battle it out in the final WOD, I had no doubt our two were in. Not only were their scores very impressive, but their form and fitness was top notch. They were the only athletes I saw that received the bar of their snatch lower as the workout wore on. The final was a true gut check. 3 minutes max effort wallballs, 2 minutes max effort kettlebell swings, and finish with a minute of as many burpees as they could muster. Killer B was stellar and racked up 161 total reps to finish the day with the top score. After the final scores were compiled Dan and Ben finished second and third respectively. Badass!

The most well represented gym at the event!

The most well represented gym at the event!

Another week begins, time to get pumped! Finding the motivation to get to the gym in this weather can be tough, hopefully this gives you some goose bumps and helps you dig a little deeper.

If that doesn't do it for you, how about a poem?

THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what I do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

-----------DALE CLARK-----------

Today's WOD

5X4/8 FS/HBBS @80% of 1 RM Front Squat

A) 3XME L-Sit, B) 3X15 GHD Hip Extension

21-15-9

OHS 115/78#

Pullups

*12 minute cap

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