Tuesday – 101910 – Snatch, Pull-ups, Power Clean, Box-Jumps

Carla overhead...


HS Walk (down and back)
Bear-Crawl (down and back)
Inchworm (down and back)
Crab Walk (down and back)
Duck-walk (down and back)

Confused by the warm-up? Never seen so many animal references on our blog? Check the video here for clarification.



3 Rounds for time:

21 Pull-ups
14 Box-Jumps (36″/24″)
7 Hang Power-clean (155/115)

Post thoughts, snatch loads, and times to “comments”.

Positive Self-Talk: Getting Inside Your Head

On the first day of our latest level I certification, head instructor and CrossFit HQ coach Joe Alexander described perfectly the mental state we find ourselves in at the middle of many highly metabolic WODs. He called it “the fogs of war” and he hit the nail on the head. Each workout we prescribe at CrossFit St. Paul has its own point break, the moment when an outside observer can actually see an athlete’s pace decrease, as a look of defeat attempts to calcify itself on their face. I’ve been there – Stephanie can probably describe the feeling of utter desperation I projected towards the crowd in St. Louis at the Midwest Sectional this past February. Many of you go to that place each and every time you workout with us. These truly are moments of faith, definitive for our character, indicative of our resolve. My question is this: if the body has gone from us, if its productivity has been diminished nearly to paralysis (is this an exaggeration? I don’t think it is),  then what is the force which drives us on? CrossFit founder Greg Glassman has been quoted as saying that the greatest adaptation to CrossFit takes place in the mind – and this point was recently reiterated by Greg Amundson, a true-blue fire-breather, during a lecture on positive self-talk. What Coach Glassman, and Mr. Amundson were getting at was the increased mental fortitude we develop as a result of this daily stress, and more specifically, conquering it in the end.

When you pick up the bar on round three of Fran, nine thrusters and nine pull-ups away from a fresh PR, what are you saying to yourself? Are you owning up to your pain? Are you submitting to your exhaustion? Or are you putting it aside for later? Do you tell yourself that you’re hurting, do you make excuses for why pushing on might not necessarily be the right thing to do, or do you see only the bar, racked on your shoulders, overhead in the notch? Do you tell yourself you can, or do you crumble under can’t? We’ve been clear from the start that intensity is not defined by how big our muscles are, or how often we’ve met pukie, but by how much work we can accomplish and how long it takes us to accomplish it. This is still true. But if it takes shouting out to your peers in the middle of class, a battle cry, a declaration of commitment not only to the workout but to yourself, and if this declaration will yield more success, then I say let it out. In the fogs of war, it is what we tell ourselves that matters most. The body goes, and we depend on the mind to get us through. So keep the mind engaged, tell yourself you can, and you will. We do CrossFit; the exhaustion and the pain is downright inevitable, but the pain goes away, and we’re almost always better for it. Positive self-talk is not only for the gym, it just happens to be a good place to develop the skill. But haven’t you moved out of your apartment and gotten stuck, middle of the night, up to your eyeballs in work, overwhelmed, underassisted? Tell yourself you’re fine, tell yourself you can. Have you ever been overloaded at work, unfairly pinned down by other people’s jobs? What will you tell yourself?  We teach you how to pick heavy things up, we teach you how to put heavy things over your head, we give you the physical tools needed to run a marathon, climb a monutain, dominate men’s league hockey (looking at you John O), but you have the ability to hone an even greater skill-set each day at the box, the ability to stay calm, stay focused, and get through it all.

Happy training!

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