ARTICLE: LOSE YOUR CRUTCHES

CrossFit:

Rx:
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65),
12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under buy in
9 Thrusters (115/80),
12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95),
12 PU

Competition
AMRAP 5
2min Double Under Attempts
12 Thrusters (75/55),
12 CTB PU
Rest 5 mins
AMRAP 5
90sec Double Under Attempts
9 Thrusters (95/65),
12 TTB
Rest 5 mins
AMRAP 5
60sec Double Under Attempts
6 Thrusters (115/75),
12 PU Performance
AMRAP 5
2min Double Under Attempts
12 Thrusters (65/45),
12 Banded PU or RR
Rest 5 mins
AMRAP 5
90sec Double Under Attempts
9 Thrusters (85/60),
12 Toes as high as possible
Rest 5 mins
AMRAP 5
60sec Double Under Attempts
6 Thrusters (105/70),
12 Banded PU or RR (easier)

Performance
AMRAP 5
2min Singles or 150 reps
12 Thrusters (Heavier Load),
12 Banded PU or RR
Rest 5 mins
AMRAP 5
90sec Singles or 100 reps
9 Thrusters (Heavier Load),
12 Knees Raises
Rest 5 mins
AMRAP 5
60sec Singles or 50 reps
6 Thrusters (Heavier Load),
12 Banded PU or RR (easier)

Article:

What’s holding you back, and why do you let it?

The legless man in the wheelchair made a very strong point without saying anything.

On the way to the gym for a workout, I was bemoaning my situation and wishing I didn’t have to do a 5-kilometer run. My inner monologue alternated between bitching about my tight left hip and outlining the reasons I prefer power to endurance.

You know the drill. I longed for workouts involving movements in my wheelhouse, I pre-made excuses for a poor performance, and I thought about skipping the run in hopes of snatches the next day.

Then the guy in the wheelchair rolled by with a bunch of empty grocery bags as I was stopped at a light. No markets can be found in the area, so he was clearly buckling down for a long haul to his destination.

No bitching. Just getting it done.

After feeling like an asshole for a moment, I drove the final block to the gym with a much clearer head.

Of course the workout turned out to be exactly what I needed. What I suspected would be a lengthy period of suffering was actually a 5-kilometer cruise on a sunny day while surrounded—and lapped—by friends. I did my best, owned my time and got fitter. And I felt grateful that I was able to run.

As I soaked a sweat angel into the asphalt, I found it interesting that a man in a wheelchair had helped me lose my crutches.

Read More http://journal.crossfit.com/2016/10/lose-your-crutches.tpl