Crossfit: Value of a Coach

Since today is Veteran’s Day, our Workout Of the Day (WOD) was a Hero workout (“Nutts”).  Hero workouts are especially tough workouts dedicated to a soldier who paid the ultimate price in protecting our Great Country.   I wanted to say “Thank You” to all the armed forces personnel who put their lives on the line to protect us.

The prescribed (RX, level 4) workout was:

  • 10 Handstand Push-ups
  • 15 Deadlift, 250 pounds
  • 25 Box Jumps, 30 inches
  • 50 Pull-ups
  • 100 Wall Balls, 20pound ball
  • 200 Double Unders
  • 400m Run w/45 pound plate

Since I’m not that uber, I was considering the level 2 or level 3 versions of that.  The level 2 version substituted ring rows for pull-ups.  I asked my coach and he told me/encouraged me to go for level 3.  Level 3 was:

  • 10 Handstand Push-ups
  • 15 Deadlift, 185 pounds
  • 25 Box Jumps, 24 inches
  • 50 Pull-ups
  • 100 Wall Balls, 20 pound ball
  • 600 Jump Rope
  • 400m Run w/45 pound plate

The handstand push-ups (HSPU), deadlifts, and box jumps weren’t too bad.   Good thing the HSPU were first when I was fresh.  The pull-ups were tough.   I started out doing sets of 5 and ended doing sets of 2 but I hit 50!   The Wall Balls was tough mentally, but my coach encouraged me to keep going.  I did them in sets of 10 and didn’t think I would make it at set 5.  The 600 jump ropes were ok.  I did them in sets of 100.  The 400m run carrying a 45 pound  plate was a killer.  I ended up jogging/walking/hobbling.   I didn’t find a good way to carry a 45 pound plate.  If anyone has a secret way, please let me know (and rolling it down the street was not allowed).  I finished in 33:16.  Yay!

I’ve read about how coaches can teach you and guide you to learn new things.   Today, I experienced another facet of the value of coach to push you beyond your own mental limits.

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