CFSR WOD 1.14.2013
Monday 1-14-13
Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90%
2 minutes ME Double-Unders Then (without rest)
3 rounds for time of:
15 Power Cleans 135/95
50 Double-Unders
| “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” | |
 Arnold Schwarzenegger quote |
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The race report -
BAXC 2013
Two CFSR members did Bay Area Track Club’s cross country race Sunday Maija (new member this week) and I. Unfortunately the results are not up yet. Maija ran the 6k (3.72 mi) elite race and finished a strong 11th in 23:36 at a 6:20 per mile pace chasing a field that included some of the best distance and middle distance runners in the country. (results) I Finished 25th in 35:19 a pace of 7:07 per mile for the 8K (4.96 mi). This was fast enough to avoid being lapped until I was part way into my 3rd lap of the 2K course. The leaders passed me as if I were running the other direction at their 4:45 per mile pace.(results) I thank them for helping me regain perspective on what fast running looks like 
Yeah, but can they squat 1.5x and deadlift 2x their bodyweight?
January 14, 2013 at 9:14 am
Maybe underwater, but what they do they do very well. We won’t see Donny Shankle running a 20 minute 5k either…make that we won’t see him run a 5 k at all. Such is the life of a specialist, stellar performances in one area often at the expense of other capacities. Be great at one thing and no one will care that you suck at everything else. Not only will they not care but they will applaud you for it as they admire the inner strength to deal with the monotony of achieving greatness. As CrossFit athletes we have the challenge to face the specialists and perform in the top 80% across the board. The specialty of not specializing to be in the top 80% of anything you must first see what what is possible and then go about approaching your possibilities. I will never out lift Donny or out run Yosef Ghebray but I will face them any chance I get and take one step closer. I’m not interested in how well they perform in my game, I am interested in how I perform in theirs.
January 15, 2013 at 12:10 am