Monday, November 19

Week 4 of "Grindstone". Introducing our newest CompTrain Benchmark - "Bane". Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel. Opening the day with our stamina squats, adding another 3 percent compared to last week. Following, we'll move into "Bane", as our main effort for the day. ACTIVATION Rotating Stations Every 2:00, for 16:00 min (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Thrusters

Stamina Squat (Emom 12)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Both lifts are performed with the same load: 64% of our estimated 1RM Front squat. This is the fourth iteration, increasing by 3% from last week.

Bane (Time)

For Time, with a 20:00 Time Cap: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Rx - 155/105

----------- "The purpose of pain is to move us in action, not to make us suffer." – Tony Robbins Pain gets a bad rap. Not in our world. If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it - change is hard. Change all too often has plenty of pain involved. What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time. Pain is mandatory, suffering is optional.

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square




4020a Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

  • Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle
  • Google+ - Black Circle