For the Team.

“To love at all is to be vulnerable. Love anything and your heart will be wrung and possibly broken. If you want to make sure of keeping it intact you must give it to no one, not even an animal. Wrap it carefully round with hobbies and little luxuries; avoid all entanglements. Lock it up safe in the casket or coffin of your selfishness. But in that casket, safe, dark, motionless, airless, it will change. It will not be broken; it will become unbreakable, impenetrable, irredeemable. To love is to be vulnerable.” ― C.S. Lewis

On Saturday we gathered for a Chairty WOD at Crossfit Beyond. Why is it always so hard to get up on a Saturday morning? Many reasons. Except for this Saturday… It was not difficult to get out of bed. In fact, thanks to my focus on healthy diet and the 90DC I was asleep on Friday night by 10pm and awake Saturday morning by 6:30am; busily baking protein brownies and FB’ing my cohorts asking if they were AWAKE yet.

I just want to do better in all areas of my life. Plain and simple.

There were two WOD’s scheduled for Saturday’s Charity Event; 1) Fight Gone Bad, and then 2) a Team WOD.

Fight Gone Bad:

You move from each of the five stations after a minute. 3 Rounds for total reps of the following:

1. Wall Balls 14lbs.
2. Sumo Deadlift High-pull 55lbs.
3. Box Jump 20″
4. Push Press – 55lbs.
5. Row for Calories

My total score: 219.

Then onto the Team WOD:

As a team, complete each station for two minutes:

1. Sandbag squats at 45lbs. (while one person squats the other team members hold a 45lbs. plate over head)
2. Max burpees, one team member moving at all times
3. Kettle bell swings, at 45lbs.
4. Team lunges, two team members at a time in sync
5. Pushups, two team members at a time in sync
6. Team sit up with 1/2 of a telephone pole (no joke… as a team with the telephone pole in your lap, sit ups for 2 minutes.)

Of the two WOD’s the second, Team WOD, was my favorite. Especially the last station, telephone pole sit-ups. There’s something about working in sync as a group. Everyone working at max effort and trying not to let eachother down. Only but the fewest and most necessary of words exchanged.

We were Team Bas-Ass and scored a total of 325 points. That’s 325 reps of the above movements split up between our Bad-Ass team of four. Not a bad way to spend a Saturday.

Which brings me to the final day in the weekend, Sunday. Strongman Sunday. One of our long time Strongman Peeps is moving, has moved, to Texas. We gathered as a group for our last WOD together, what our creative coach named in his honor: The Goldfuss Complex. It was a modified Bear Complex…

Goldfuss Complex:

One Rep of the following, Every Minute on the Minute (EMOM) for 30 minutes. 30 Reps total. 1 Rep Equals full completion of the following:

The Bear Complex:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

Completed: at 85lbs.

I love the sound of mass barbells hitting the floor in sync.

Let the barbells hit the floor… Let the barbells hit the floor… Let the barbells hit the floor…