Friday WOD – 071213


Baby on Board Deadlifts

I want to take a moment to talk about RESPECT and INTEGRITY.  CrossFit teaches us both. It teaches us to respect many things: the barbell, the clock, ourselves, but, most importantly, it teaches us to respect EACH OTHER. We are all bonded together in the shared suffering that is the WOD. It is a daily shared experience that makes us all better, stronger, fitter, faster, and more HUMBLE.

It also teaches us about integrity. Every rep counts. And a 2:00 Fran doesn’t mean very much if your reps were 19-13-7 instead of 21-15-9. This integrity carries forward into every action in our daily lives, in all our interactions with each other, and with perfect strangers. We learn to say to ourselves, “Is this the RIGHT way to do this?”

Taking respect a step further: Anytime you are talking about someone who is not in the room, the ONLY things you should be saying about them should be POSITIVE and COMPLIMENTARY. Such as “Wow, it’s so awesome how Rich Froning got his first pull-up today!” That is being RESPECTFUL. Likewise, if you are in a conversation and hear gossiping/slandering of someone who isn’t present, DEFEND that person! That is acting with INTEGRITY.

So the next time you have the urge to do something disrespectful, or lacking integrity, think twice. Hold yourself accountable. Be respectful to everyone in your life. If you give respect, you will get respect. If you act with integrity, people will notice. It might not always be the easy thing to do, but it’s the right thing.

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1