Rite of Passage WOD – 19/08/13
It’s a new week. For those of you who have just started following us and who have just started training with us, the Rite of Passage workouts are designed to be part of a complete, holistic program, led by a coach who will assist with mobility, flexibility and technical accuracy in movement. In the ROP program, you’ll be exposed to the powerlifts, olympic lifts, gymnastic movements, strongman exercises and many others. Each time you step into the gym to complete a ROP workout, you’ll train your whole body. We won’t train isolated body parts or do training splits like you would in bodybuilding. Our type of training is for fitness and not specifically for physique. Although, many of our members who combine eating extremely healthy with this type of training see phenomenal aesthetic changes. We call this elite eating.
For a glimpse into what elite eating is all about, check out this video of CrossFit Games competitor Matt Chan and his wife showing how they prepare for the week’s meals. Elite athletes do this regularly. Are you aiming to move like, be fit like or look like an elite athlete? If you are then you need to seriously consider eating like one.
If you are training to lose a little bit of weight and maybe tone up a little bit, but you are just dipping your toes in and are afraid/reluctant to dive head on in for whatever reason. You are setting yourself up for failure already. If you want to achieve success you must dive head first into the water. A swimmer will never win a race if they are timid to dive in. Deep and far! An investor will never make a return if they are timid to put their money on the line. Here is a quote from Napoleon Hill’s excellent book, Think and Grow Rich.
“A long while ago, a great warrior faced a situation which made it necessary for him to make a decision which insured his success on the battlefield. He was about to send his armies against a powerful foe, whose men outnumbered his own. He loaded his soldiers into boats, sailed to the enemy’s country, unloaded soldiers and equipment, then gave the order to burn the ships that had carried them. Addressing his men before the first battle, he said, “You see the boats going up in smoke. That means that we cannot leave these shores alive unless we win! We now have no choice–we win–or we perish! They won.
Every person who wins in any undertaking must be willing to burn his ships and cut all sources of retreat. Only by so doing can one be sure of maintaining that state of mind known as a BURNING DESIRE TO WIN, essential to success.”
Today’s ROP WOD:
A1. Skin the Cat
2 x 60sec AMRAP
A2. Back Squat
2 x 7-9 reps
Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
– 90 Battlerope slams
– 25 wall ball shots
If you want a challenge,m.20kg,f.10kg. If not, RX = m.10kg,f.5kg
We will track times for each of the five sets. How fast can you complete each of them? Good luck!