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Sunday Morning Service Goes PRIME TIME!!!
By Chip | July 23, 2009
To start, a little word about tough love….
The morning WOD today was awesome. As you will see below, it was a rough one, but I applaud the effort I saw today. I can’t tell you how inspiring watching the morning classes this morning was for me as a coach. When people walked in a looked at the board today, there was a lot of self-doubt and trepidation about completing the WOD. All that was cast aside and we saw some really incredible efforts today. I commend people for stepping up to the challenge today. So many of you did more than you even thought you were capable of, and that is truly was CrossFit is all about. It’s about never settling and always improving… pushing yourself to be a little better today than you were yesterday. I can honestly say that I saw every one of my a.m.’ers embrace that creed today.
That being said, we had a total of 18 athletes walk through the Cynergy door, and 4 of those were coaches (Lindsey, Colleen, Buzz, and myself). On a normal day, we have double that amount. Now, normally I would chalk that up to just a busy summer schedule, and I’m sure that is partly to blame. However, there was a lot of anxiety floating around the gym this week about “What Chip’s WOD was going to be?” You see, guys, we coaches talk to one another, and I know that there were some scared people today. Scared of what??? I’m not sure. The point is, however, that you are only selling yourself short if you skip a workout because you think it may be hard, or that it takes you out of your comfort zone, or whatever the excuse of the day is.
You train CrossFit, specifically at Cynergy CrossFit, because everyday you are challenged, you love it, and it works. Do not sell yourself short. You are capable than more than you think (ask today’s 8am class about that particular point).
Remember, it’s okay to fail… it’s not okay to be afraid to fail. If something is easy, it’s probably not worth doing.
If you’re one of those people who missed today for legitimate reasons, it’s not a problem. We all know that life gets in the way sometimes. However, if you’re reading this and it’s striking a chord inside you, it’s not too late. We have a 4pm, 5pm, and 6pm class this evening for you to get some too! I promise that you can do it.
Enough about that… and on to the meat and potatoes….
For time:
Run 400m
15 Front Squats
Run 400m
15 Dead Lifts
Run 400m
15 Thrusters
Run 400m
15 Power Cleans
Run 400m
15 Push Press (or Push Jerk)
Run 400m
RX = 135/95**
** If you must scale, go as heavy as possible. At bare minimum, this should be at least heavier than your “Fran” weight.
5am... "Being the Duck"
5am… “Being the Duck”
Nice job today everyone!!!
Just a few photos of INTENSITY!!!
Wonder Woman
KG
Mobbio Trainin’ Heavy
…..B……
The Padre doing that Coaching thang he does so well
The PM’ers
Benny
Laurie
Bob B.
Topics: Cynergy Central, Workout of the Day | 36 Comments »
July 23rd, 2009 at 10:21 am
Buzz should have some more photos up later… check back tonight!!!
July 23rd, 2009 at 10:38 am
Wow. Where to begin….sounds like a great WOD. I wasn’t there today and won’t be tonight. Gutless fear has ZERO to with it, and to have that assumed is fascinating.
July 23rd, 2009 at 10:40 am
Not assumed Jill… Just mentioned. As I stated, life gets in the way sometimes, and that’s not a problem.
July 23rd, 2009 at 11:17 am
Awesome WOD this morning Padre! Great coaching and motivation. You definitely got more out of me today than I initially thought possible after seeing the WOD on the board. 135# thrusters are challenging, but I got through them with a little help from my Coach. Personally speaking(and I hate to admit it), I used to feel a little trepidation about “Sunday morning services”. While I have only made a half dozen or so of them, each one has been a very rewarding and very challenging experience. Thanks for the Push this AM Chip!!!
July 23rd, 2009 at 11:21 am
After that I’m feeling a little bit closer to being Wonder Woman.
July 23rd, 2009 at 11:23 am
Buzz, unbelievable effort out of you today. UNBELIEVABLE.
Erin… Nice job as always. You maintained awesome technique throughout which probably helped you do as well as you did. Nice job.
July 23rd, 2009 at 11:32 am
Wow – you girls are looking prestty stong!!! I hope the PM guys can compete:)
This is a work out I will definatly have to tackle on a Saturday open gym! Nice lay out Chip!
Call me crazy but I am afraid every day to walk into the box! But Cindy has taught many of us well – even if the work out kicks our asses it is better than not attempting it! So with her words in many of our heads I dont think many would skip a workout in fear – atleast not the CFitters I know. “trained to get our ass’s kicked and kick ass at it” New shirt!
PS – Colleen and Buzz you should be proud of a great bootcamp at 6 am! What a good group! Everyone of them struggled through the double unders and made great progress! I loved going back to bootcamp to remember where it all started! AND SINCE WHEN DID ANNIE HAVE SPRINTS IN IT
July 23rd, 2009 at 11:37 am
Nice Racks 6 am ladies! And you 5 am’ers make great ducks waddling around in the dark!
July 23rd, 2009 at 11:41 am
So Mel did you do 95 or 135?
July 23rd, 2009 at 11:43 am
Thanks Danielle. It was great to have you in our camp this am(awesome job on setting a new PR on Annie!!!).
They are a great group indeed. We are very, very proud of our 6AM’ers!!!
The sprints are just an added bonus…
July 23rd, 2009 at 11:46 am
HAHA!! Danielle, I love that shirt!!! I want one!
In the defense of my fellow coach, no assumptions were made, however I too heard some mention of skipping because of a possible “scary” WOD.
I think this one just boosted the esteem of many who thought it might not be possible! Big shout out to Suzi who second guessed herself and had an 85# bar at the ready… she didn’t need it, not even a little bit. Nice work Sue!!! Thanks for that final push! I needed it for sure!!!
Nice work today everyone! Very inspirational!!!
July 23rd, 2009 at 11:52 am
Awesome JOB everyone this am… At the box or at home doing your own WOD! Keepin it movin!
Lindsey..Sorry about the loud breathing UP the hill.. :X
I want one of those shirts too.. MEL wants her’s tube top style….
July 23rd, 2009 at 12:02 pm
As I sit here eating my turkey burger reflecting on todays WOD, all I have to say is WAY TO KILL IT B!!!!! you inspire me to pick up that f**king bar! oh yeah A+ to coaches today too! Buzz+Chip! 0900 amers ROCK!!
July 23rd, 2009 at 12:09 pm
I appreciate the shout out Mobbio, but I was just a photographic observer at 9AM. That was all Chip there.
July 23rd, 2009 at 12:42 pm
First of all, I want to say I was speechless at how empty the gym was for the 8 and 9 AM classes. I agreed with Chip then and I still do as to hearing the fear of what the WOD would be. Just to also let some of you know, I let Chip know that Danielle had promised her friends she would come to Bootcamp today and was bummed about missing the WOD (nice PR on Annie today Danielle). I also told Chip that I was told it was a scheduled rest day for Jill and Dianne and they would probably be disappointed as well (hopefully I had my info right I am awfully tired in the AM). That being said there were still a lot of crossfitters that were not there. I wouldn’t assume the worst about anyone, but it does need mentioning even if it is just a reminder to ALL of us, you can do anything – one rep at a time, one step at a time…
Anyone who has worked out with me knows all about my shoulder issue (sorry about all the complaints there). That being said I took one look at the board and thought “no way on the thrusters and push press”. The anxiety level I was feeling at that time was off the charts. I can only thank Buzz for settling me down and helping me know that I could get through it. At the time Chip was in full swing tackling the WOD himself. When Chip finished he got right into coach mode before even catching his breath. I can’t say thanks enough for the positive push Chip gave me this morning. Although I didn’t go RXed I felt great and didn’t have any issues with the shoulder.
The displays I witnessed from everyone this morning were just AWESOME! Just look at the pictures.
Thanks Chip for bringing your Sunday Morning Service to prime time! Let’s do it again real soon…
July 23rd, 2009 at 12:48 pm
Thanks for yelling at me B! I needed that, and nice coaching Chip.
Nice pics Buzz, although I’m not the Wonder Woman who posted earlier.. must be the 5 a.m. Erin? You can still call me Wonder Woman though, I won’t be mad. =)
July 23rd, 2009 at 12:52 pm
Nice job today 9am! you ROCKED!!
Ummm does my face always get that red?? I feel as though that is VERY unhealthy!?!?!? My God!
July 23rd, 2009 at 1:00 pm
Yes Gaynor, it does!! Just workin hard
July 23rd, 2009 at 1:11 pm
Yeah it does Gaynor… but I am in the cherry red club with you! I’m almost purple most days, today being one of them for sure!!!
July 23rd, 2009 at 1:13 pm
Sue… I couldn’t hear you over my own loud breathing…
July 23rd, 2009 at 1:13 pm
you look great KG!
July 23rd, 2009 at 1:24 pm
Gaynor – that red is “sunburn residual” with a little bit of hard work thrown in!
Erin S – you ARE Wonder Woman! Thanks for asking me to yell at you – I love that! Sarah – good for you for sticking with it – you had a lot of fight in you!
Mobbio – thanks for the shout out my friend! All of that and not one raisin to be found!
July 23rd, 2009 at 1:44 pm
Chip.. that was a great workout.. and you are an awesome coach and cheerleader.. and yes I still like you even though you tricked us!!!
July 23rd, 2009 at 1:59 pm
ahhhahaha…RAISIN…heeheehee
July 23rd, 2009 at 2:13 pm
Oh, I guess that was Erin O’ from 5am that was near-Wonder Woman! She’s right about that!!!
July 23rd, 2009 at 2:28 pm
Love the intensity pics!!!!!!!
Cherry Red is the new Sexy…
July 23rd, 2009 at 3:24 pm
“Trained to get our asses kicked and kiss ass at it!” Love it, DB!!!!
I really, really, really wish I could have been there for today’s WOD, but I have a bad knee that I have to take care of. It looks like it was a good one!
I HATE being away from the box!!
July 23rd, 2009 at 3:32 pm
Sorry Chip, Always love the workouts, but one man can only do so many front/back squats. That has been my workouts for the past 3 weeks…
Suck to have a shoulder injury.
Buzz can attest to that.
July 23rd, 2009 at 3:59 pm
Great WOD today Chip although it was tough and very tough at times it was soooo rewarding in the end to finish! You are a great coach and got us 800 amers threw a tough one. And thanks to Buzz and Colleen for all your positive words!
July 23rd, 2009 at 5:58 pm
Buzz, I sort of look like I’m moonwalking in that last pic.
Thriller Dance, for time.
July 23rd, 2009 at 7:20 pm
Chip..Padre..Coach, you would have been extremely proud of the PM’ers tonight. They killed this WOD tonight(I think we should name this one CLIPPA). Alot of RX’s and everyone went heavy. There was one particular effort that was the epitome of what CrossFit is all about, but more on that in a later post(I have to edit the photos first). It was an honor to be in the Box for the 4,5 and 6PM workouts tonight. In the words of the Coach that gets every ounce of energy out of me..You are all Rockstars!!!
July 23rd, 2009 at 8:18 pm
You are a rockstar Buzz! One of my favorite Rockstars!!
July 23rd, 2009 at 8:40 pm
ditto!!
July 23rd, 2009 at 9:23 pm
5PM went after this work out hard. With special guest Bob Bailey stopping by Jen, Trish, L2 and I took it to this WOD. Thanks, as always, go out to Buzz for the coaching and making everyone work for every rep.
Also 6PM, Benny and Scott C, great job guys. Way to grind out the work out!
Oh and thanks for the WOD Chip.
July 24th, 2009 at 12:55 am
Im sorry I missed battling through this with my pm’ers, and especially since I missed battling with my uncle Bob! Glad to see the pm’ers are getting some love, you all deserve it!
Chip, FYI I will doing this on Friday since I was not able to get there today! whatever doesn’t kill you makes you stronger (mentally & physically) right??
July 24th, 2009 at 7:36 am
Dennis, I miss you brother! Haven’t seen you in a while… Hoping you’re fully healed by this point.
Departing momentarily for vacation…I’ll see all you peeps when I get back. I’ll try to send back from tropical CrossFit pics if I get a chance!