WOD 2/19/14

19 Feb

em>Wednesday February, 19 2014
When Tony Robbins first became famous he was conducting evening and weekend seminars that included what people called a fire walk (a walk across a bed of hot coals). The fire walk was really about something different and much greater than just being able to walk across a bed of hot coals.

The fire walk is a metaphor for possibility. Most people entered with a very strong belief “walking on fire is impossible.” Going from a belief of “this is impossible, I can’t do it” to an experience of “I did it!” breaks down barriers and walls and opens a door way to the path of “What else is possible?” It is a sudden and immediate change for self concept world view. The person who was afraid to ask for a raise, a leap off the high dive, ask for a date, or speak in public is now empowered. After walking on fire you’ve walked over your limitations to a place of new found courage and possibility.

As a trainer and an athlete, we have the opportunity to do our own daily fire walk and take other people with us. How do we get there? We can go there during a single workout. Intensity is the fastest path. We go there by deciding to dig deep within. It is a choice to keep going, giving total effort and finding that we have more. We can also go there over time individually and as a group. This occurs in increments as daily workouts, nutrition, and recovery practices transform our abilities, our bodies, and our world. It is the development of new skills, abilities, and a daily practice of exceeding limitations.

Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more? Can you make a greater effort? When you find your best self and set Personal Records, ask yourself where else in life can you PR? Where else in your life can you obtain a new skill? Where else in your life can you better your performance? As you step outside the gym, consider “How can you take your CrossFit practice into your life?”


Midline Massacre

GHD Sit-Up
Russian Med Ball Twist
Ring Pike Tucks
T2B (or) K2E

1 Min each station
3 rotations

15 Min



Crossfit Hero WOD
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Ring Dips

21-15-9 Reps for time

Leftover time should be wisely spent

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