Sorry for no Wednesday motivational post. I had nothing in the hopper and nothing to give. Today was two years since my father unexpectedly passed away. I think if I’d sat around and contemplated for a bit, I would have led myself into a depressed day. Instead of that, I got up and moved from morning to night. My day has been full of love, joy, work, and pain (in a good way). AM Open Gym was full of friends who wanted to work hard. Chores around the gym left me feeling good about the direction things are heading. Lunch with my beautiful wife was unplanned but a GREAT addition to my day. The prowler mile (a workout I named after my dad, Kenneth) shared with a buddy was tough but healing. Coaching new, strong athletes in the afternoon as well as doing a 2nd WOD, Amanda, left me whipped but buzzing with excitement. PM Open Gym was full of learning, growth and stretching through barriers. It was beautiful to watch. It was one of those nights when I just looked around and thanked God for my job. Now it’s family time- gotta leave for a sec to do evening devotional with the little one. BRB.
Why in the world did I just tell you guys all about my day?
I don’t really know. Maybe it’s just that, you know, life sucks sometimes. It really does. But you know what? The best thing you can do is live it anyway. For your friends. For your family. For you. Sometimes you’ve got to get up and do it. Even when you don’t want to. And sometimes you’ve got to fight…
Fight Gone Bad
In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total.
- Wall-ball: 20/14# pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75/45# (Reps)
- Box Jump: 18″ box (Reps)
- Push-press: 75/45# (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 7-12-12.