Wod Quotes

I realized then that there was actual relief in his expression. That he was pleased to see me in a way he wasn't actually going to be able to say. And I told myself that it was going to have to be enough. I wod do the thing he had asked for. That would have to be enough.

Tell me a little about yourself, Ruth Jean.” “Otay. I’m six yeas owd and in gwade one. I have the wost name in the wold betause my mama named me after my gwandma. I tan’t say wots of wods wight, as you tan pwobably tell.

Hero WODs are meant to take an athlete outside himself. They’re supposed to put you in the Hurt Locker. They put you on the ground. You feel like you’re about to die. Then you get up, and remember some incredibly strong, brave young guy who didn’t.

في الواقع توجد في داخل كل شخص رغبة دفينة في قتل أحدهم ذات يوم.

Fra banc to banc, fra wod to wod, I rin Ourhailit with my feble fantasie, Lyk til a leif that fallis from a trie Or til a reid ourblawin with the wind. Twa gods gyds me: the ane of tham is blind, Ye, and a bairn brocht up in vanitie; The nixt a wyf ingenrit of the se, And lichter nor a dauphin with hir fin. Unhappie is the man for evirmair That teils the sand and sawis in the aire; Bot twyse unhappier is he, I lairn, That feidis in his hairt a mad desyre, And follows on a woman throw the fyre, Led be a blind and teichit be a bairn.

There’s surely a period where your body needs protein to repair and build after a muscle-straining workout, particularly something like a max session in the weight room, a CrossFit WOD (workout of the day), or a high-intensity interval session. But it’s not so much an anabolic window, Schoenfeld says, “it’s an anabolic barn door.” As long as you eat breakfast, lunch, and dinner, it’s almost impossible not to get through.

Soon enough, MobilityWOD had morphed into our present company, The Ready State, and we were working on movement and mobility with all branches of the military; NFL, NBA, MLB, and NHL players and coaches; Olympic athletes; university sports teams; Fortune 500 companies; individual CEO types; and thousands of others.

The ritual genius of a CrossFit WOD gives both kinds of people exactly what they want, swirled into its opposite. The hero is also the dragon.

Warm Up Stretch   6 Rounds for Time   400   meter Run 10     Push-ups 10     Sit-ups 10     Burpees   Cool Down Stretch Recon ** (Ability/Agility)   Warm Up Stretch   10 Rounds for Completion   10     Handstand Push-ups 30     second Squat Hold 60     second plank 30     second Mountain Climbers 10     Burpees   Cool Down Stretch

Warm Up Stretch   6 Rounds for Time   400   meter Run 10     Push-ups 10     Sit-ups 10     Burpees   Cool Down Stretch

WOD 1 mile time trial Rest 2:00 2x400m at time trial pace, rest 1:00 in between

3 rounds for time: 10 burpees 20 squats 30 situps

Beginner Workout 1 3 rounds for time: 10 burpees 20 squats 30 situps

Like most of the special operations community, their physical training centered on useful strength, cardiovascular endurance, and durability, which, as both of them were pushing age forty, was increasingly important. Looking like a steroid-fueled bodybuilder was not part of the equation and was a liability in terms of both physical performance and blending into civilian populations. Their workouts pulled elements from various coaches and training programs, including CrossFit, Gym Jones, and StrongFirst. The idea wasn’t to be able to compete with endurance athletes, power lifters, or alpinists, but to achieve a broad-based level of fitness that would allow them to perform well in each of those areas. After a series of warm-up exercises that most would consider a serious workout, they completed the strength and endurance Hero WOD “Murph,” named in honor of Navy SEAL Lieutenant Mike Murphy. Wearing their body armor, they started with one hundred burpees followed by four one-hundred-yard buddy carries. Then it was right into a two-mile run, one hundred pull-ups, two hundred push-ups, three hundred air squats, followed by another two-mile run. Both men powered through, thinking of the scores of soldiers, sailors, airmen, and Marines who didn’t make it home.

Back at Tennessee Tech, Rich was working as Chip Pugh’s graduate assistant. He trained athletes in the morning. Then he’d hit a strength WOD in the college weight room. After that, he cracked open the Bible and read his way through the New Testament, chapter by chapter, in the weight room. Every so often, he’d poke his head into Pugh’s office and ask a question about what he’d just read, if something didn’t match what he’d heard or needed to be unpacked. He wasn’t interested in going to church or participating in any organized religion. “He was trying to get away from that,” says Pugh, reprising his role as weight-room minister. “He was searching for the truth, not what someone else thinks.

As rituals are drained of their intensity, their roots are buried in the sediment of years, centuries, even millennia. As the human movements that are meant to expend energy become easier, more comfortable, less intense—a leisurely tour through the Nautilus circuit, watching TV on the elliptical—sport becomes exercise. Without intensity, it’s not a ritual. It’s just a grind. Ritual becomes habit. The memory and meaning are lost. But the roots of the ritual are still alive. And when the habits, for some reason, are re-endowed with intensity, they become rituals again. Because the root of the ritual, sport as sacrifice, is still alive inside us, it feels like a memory of something. It is a new shoot from an old root that makes a Hero WOD come alive. It’s why, in a CrossFit box, you can be outrun or outlifted, but there’s no way to feel defeated unless you slack off. The visceral sense of sacrifice, of giving all of one’s energy up—underlies every WOD. Detonating all the fireworks means there will be more and bigger fireworks next time. Giving everything you have banishes regret.

He ditched the plasmapheresis treatments. He kept going to CrossFit with his brother and sister, and got his dad to join. For everyone else at CrossFit Oldtown, the Unknown and Unknowable was tomorrow’s workout. For Mike, the Unknown and Unknowable was how much of his nervous system had been nipped around the edges since the last time he’d done the same WOD. Workout loads were going down from heavy to moderate to lightweight, and then to only bodyweight. The mission was simply to push his body as hard as it could go, with its corroded wiring, to make the system remember its repertoire of full-body movements.

Forestalling defeat is different from fighting for victory. It requires a more tenacious effort. Everyone at CrossFit Oldtown saw this, and it sheared them of their excuses. If Mike could show up and give the WOD his all, what excuse did anyone else have to do less? He spurred the others by example, as firebreathers always do. Their presence makes people push to ignite the same fire inside themselves, by mimicry or osmosis.

Word power is world power.