10 minutes to work up to a 1 RM front squat
10 minutes to work up to a 1 RM OHS
2:00 min rest then:
5:00 minutes for max rep thrusters (95#/65#)
Post loads and number of reps to comments.
KCFEndurance WOD: Week 4, set 2
To The Challenge
(This post was written by Lisbeth Darsh of Word With Lisbeth. Sorry, Lis, we had to edit your words, this is a family site, ya know.)
We really love the word “challenge” — don’t we? Everywhere you turn, there is another challenge at a CrossFit affiliate. A nutrition challenge, a push-up challenge, a burpee challenge. Heck, we’ve seen inverted challenges too.
We use the word “challenge” in one sense: “to invite into competition.” We are challenging our boxmates to best us in nutrition, or pushing-upping (yeah, I did that on purpose) or doing many renditions of Lucifer’s Favorite Exercise (aka the burpee). But maybe it would make more sense if we used another definition of “challenge”: “to arouse or stimulate especially by presenting with difficulties.” (Yeah, I used the word aroused — got your attention, right? I know you people.) But CrossFit does arouse/stimulate us by presenting with difficulties, doesn’t it? Like the dificulty of a heavy deadlift. Or the difficulty of the Filthy Fifty. Or the difficulty of not peeing your pants during double-unders. Or the difficult of a heavy jerk. Or the difficulty (and grace) of a skin-the-cat. (Well, maybe not the way I do them, but you get the point.)
Or you could even use another definition of “challenge”: “to order to halt and prove identity.” That’s what we do also, isn’t it? To hang with us, to go through our nutition challenge, or our burpee challenge, or our push-up challenge or our sexy nightie challenge or whatever the hell it is, we are asking you to halt and prove your identity. Not in a “Hark, who goes there?” velvet coat in castle entrance sort of way (although that might be nice), but in a real “Who the f**k are you?” sort of way.
And can you truly, honestly, right now answer that question? Who the f**k are you? If not, maybe these challenges help you on your path to finding that answer …