WOD – Monday 11/21

CrossFit reminds you of the importance of humility so much, that if we could figure out how to package it, we would make millions. Nearly every day spent in the gym provides us with another opportunity to be made painfully aware of our deficiencies and weaknesses. Always fighting that little voice that says, “Maybe I should just quit now, pack up, and sneak back to my car. No one will notice, and I certainly don’t belong here.” Despite what your coach says, desperately trying to not compare yourself to others. And most apparent, we stopped doing things that we are not comfortable doing, probably around the same age when we felt that feeling of embarrassment for the very first time. Things like working out in front someone that can lift twice as much as you without breaking a sweat. Simply being introduced to new things, things that make you very uncomfortable, and then trying more new things that make you even more uncomfortable. To fight every urge of that very successful instinct, called the survival mechanism, and put that 150# bar over your head. To get up 2 hours before the sun does to willingly do things that you might not be good at. To attempt something, knowing there’s a high probability you will fail.

Humility is such an important core value in so many ways. Like discussed above, we are reminded of our shortcomings on a daily basis in CrossFit. Things that we assumed we were at least decent at, prove otherwise. But regardless of all that, true humility is accepting our imperfections and willingly working on improving them. Understanding that your coaches and classmates support you, not judge you, and want you to become better versions of yourself. For all this to work, in order to constantly make progress, you must check your ego at the door.

Spend 2 minutes in Z1
Then, 3 rounds
15 squats
10 push-ups
5 pull-ups

CFP squat mobility series

A1. Back squats – 3×5; adding weight to each set
*ultimately here we should be finding a 5RM for the last and final set
A2. Banded good mornings – 3×15
The banded good mornings should be relatively light. They should help fire the glutes and hips to assist in the back squats. There is no rush and full ROM is the concern.

14 min AMRAP
250m row
10 clean and jerks (135/95#)(115/75#)
10 burpee box jump overs (24/20”)

Cool Down
Pigeon, spiderman and huddler before you go.

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