Freestylin’ Fridays

CrossFit Denham Springs – CrossFit

Words by one our #EarlyBirds, Big Will.

This week marks the first anniversary of when I started at CFDS. So I’ve been doing some reflection on the year and thought I’d share with you all. I remember it like yesterday, walking into a strange place with strange faces and signing up for something I’d never done before. That Saturday morning I committed to something that I didn’t fully understand at that time.

My first WOD was something that when revealed I assumed would be easy for me but wasn’t. 3rds 10 push-ups, 10 sit-ups, 10 air squats… the toughest 15 minutes of my life at the time (don’t laugh). Not because I’d never worked out before or trained hard for a sport but because I had to come to grips with the fact that I was no longer the younger tough guy I remember. That moment I’d realized just how far I’d fallen and my pride, ego or whatever you call it took a major hit that day.

I didn’t have a specific fitness goal in mind when I started so I told myself to just simply show up and give it your best so that’s what I did, just about every day for the last year. I kept showing up, not focusing on what I couldn’t do, and doing the best at what I could do. That’s a huge challenge when surrounded by so many amazing athletes who make some of the most difficult movements look like child’s play.

I was given a great bit of advice by one of my classmates Kevin very early on in this journey and his words have stuck with me since then… “don’t get caught up in what everyone else is doing, just focus on learning the movements and doing the reps and it will come eventually”. Those words ring in my mind every time I’m afraid to scale as if that’s a sign of failure. It’s not, it’s an opportunity to grow to build a foundation to do things you’ve never done before. I don’t think anyone has ever learned to walk without first learning to crawl.

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Thruster (15 Minutes to Establish a 1 RM)

Metcon (Weight)

Every 4 minutes for 4 rounds (16 minutes) complete the following:

400m Run

6 Clusters (155/105#)

Clusters are a squat clean thruster. Yes I know, dang Thrusters.

Athletes should allow themselves about 50-60 seconds of recovery before the next round. Do the reps and scale the run distance to make this happen.