Benchmark: Josh

11 Nov

11-11-2009

“Josh”
21 OH squats 95/65
42 pullups
15 OH squats 95/65
30 pullups
9 OH squats 95/65
18 pullups
Compare to 09/30/2009

DROM:

1) Clubbell pronations/supinations
5lbs x 10/10 2 sets.
2) Thread the needle
spinal twists

Here we go. Today is one of those “Benchmark” days Scott was talking about in the programming. Get mentally ready to get after it with everything you’ve got and you may be surprised at the outcome! I got a great progress update from Rachel this morning after doing “Josh” and it is one of those CrossFit Portland moments that we all can be inspired by.

“…It’s funny how some days I go into a WOD and I leave feeling like I haven’t made any progress at all, and then other days I am truly blown away by how much stronger I am in a pretty short time. Today was one of those days. I completed “Josh” Rx, a huge huge feat for me. I think it’s not only that my body is stronger but somehow I have more determination to get through no matter what. Not sure when that happened but it’s pretty damn cool.”

First Muscle Up – Justin S.

First Double Under – Lieghti S. (just finished On Ramp)

First Baseline day of On Ramp

Firsts are always fabulous

13 Responses to “Benchmark: Josh”

  1. Lara 11 November 09 at 10:32 am #

    Holy
    Crap.
    THAT looks fun!

  2. Lara 11 November 09 at 10:35 am #

    Congrats on the Muscle Up Justin and Double Unders Lieghti!

  3. erin 11 November 09 at 4:10 pm #

    Nice work everyone. Lots of PR’s and progress being made.

    Rachel, sounds like CrossFit has made you mentally tougher as well?! Gotta love the determination of crossfitters, “I can’t” just isn’t in our vocabulary.

  4. Eric Winn 11 November 09 at 4:32 pm #

    Damn! Out of town on a benchmark day…I’ve never done Josh before so may do that tomorrow or Friday.

  5. Mindy Montgomery 11 November 09 at 8:50 pm #

    Great workout. My hands are not so happy, but they’ll have to deal.

    Pictures of the repair.
    http://www.facebook.com/album.php?aid=37454&id=1452575466&ref=nf

  6. zareth irwin 12 November 09 at 12:09 am #

    Nice to see the mental aspect of training come up. For a long time I’ve felt that the majority of the benefit of a hard workout is mental. In my mind, this is THE major difference between people who are into fitness and athletes. Athletes are motivated by the mental effects of hard training and are willing to risk physical injury to experience these rewards. Fitness enthusiasts rarely get injured but never get the mental rewards of a hard workout.

    I’m not nearly as mentally strong as I once was but I still remember my O-lifting coach telling someone how mentally lazy i was after I won a meet and me sitting there thinking F— YOU, I won the damn meet! I had no no idea at the time how much more I had in me until i trained for a long time and looked back and saw just what he meant. I didn’t even know what a great effort was at that time, I had never experienced giving one.

    Consistently training at a high level is a rare opportunity to learn just what we can do, and the results can be amazing. Pushing the limits of what we are capable of at any given moment is the ‘white moment” when we can expand our limits. Hard workouts change the soul. I would have never have made much of the personal and professional progress I’ve made without the strength I’ve gained from physical training. When you are able to endure a really hard workout, the rest of life doesn’t seem that hard.

    It’s cool to be around people who willingly engage in the momentary pain it takes to make these changes.
    Strong work everyone!

  7. zareth irwin 12 November 09 at 12:44 am #

    OK, 2 more things-
    1. I probably shouldn’t post after 3 beers.
    2. What was Nick G’s time? He owns this WOD.

  8. jake McLain 12 November 09 at 7:56 am #

    Thanks Z…enjoyed the beer induced read…I think Nick G got something like .000034 nanoseconds!…Dang he’s fast! :)

  9. Rachel 12 November 09 at 8:05 am #

    Mindy your hands look like mine… :)

    Nice job on the muscle-up Justin!

  10. Nick G. 12 November 09 at 9:21 am #

    Zeke,
    Thanks for the lovely “call out” on the board…it was exactly what I deserved and needed to work through it to sub 6 minutes. Ironically though, JOSH had a very fast time on this WOD. Almost sub 7 for him. By next go around, we will all realize why the WOD was named after him. :) Thank you Zeke for sharing your wisdom. See you again in three weeks.

  11. Nick G. 12 November 09 at 9:23 am #

    And Jake, if we are talking about your Double unders speed, than we would be talking nano-seconds. Dang, they are fast!

  12. Scott 12 November 09 at 2:16 pm #

    Z-

    Nice post for 3 beers in! Great point, so true.

  13. zareth irwin 12 November 09 at 5:04 pm #

    Thanks Scott.

    Nick are your Biceps as sore as mine? Man, those dead hang pullups kill me!

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