Monday – April 29th, 2013

Motivation A letter I received from one of our members last week

My 1 year anniversary with Mission CrossFit is coming up soon, and I just wanted to take the time to say thank you to all of you. Over the past year I have grown stronger both physically and mentally, and have enjoyed making friends and participating in the close-knit, family atmosphere at the gym. I can say without a doubt that all of your support and training has had a very positive, significant impact on my whole life. This is just a short example of how:

As you know, I use CrossFit to supplement my overall fitness for rock climbing. Well, just this past weekend I climbed the hardest thing I have ever done. It is a V7 boulder problem at the Buttermilks in Bishop, CA called ‘High Plains Drifter.’ By any and all measures it is a classic, world class climb. I first tried it a year ago (before I started at Mission CrossFit), and at the time it felt like ‘maybe one day I will be strong enough to climb this thing.’ So, with Pat’s insistence, I started seriously CrossFit-ing in order to climb this project.

Months and months of WODs, struggles(some failed attempts on the project) , and PRs left me in the best shape of my life. So when we set out on the 6 hour drive to Bishop, I knew that I was physically ready to climb High Plains Drifter. I was incredibly excited. But after a solid couple hours and at least a dozen attempts on Saturday, I was no closer to climbing it. I kept falling at the crux (the hardest move on the problem). I climbed other things that day, but still went to bed feeling dejected.

I resolved to try just a few more times on Sunday morning, but I wasn’t confident I could do it. On my last attempt, I cruised through the lower section and set up for the crux moves: a terrible slopey-crimp hold for my left hand, and then a big move out right to another heinous hold. ‘Just stick this move, and you’ve got it’ I thought over and over and over.

I got it. I did the move. I grabbed the hold. And here is where I personally experienced the more subtle, but equally impactful benefits that a year of CrossFit can impart on you mentally: it would have been so easy to let go, to give up. The holds hurt. It was incredibly strenuous physically, but I found myself slipping into ‘the CrossFit mindset.’ Yeah, the holds hurt and it was strenuous; but this was just like any other tough WOD.

‘You got it. You did the move. You grabbed the hold. And you are not letting go. Get your feet back on the rock. Breathe. Don’t stop. Keep moving. You are not letting go. 1 more rep. 1 more round. You are not letting go.’

And that was that. I finished it.

High Plains Drifter, a world class V7 boulder problem. The hardest thing I have ever done. It took almost exactly 1 year from when I first tried it until I finally climbed it. 

That mental drive, determination, confidence, tenacity (whatever you want to call it) is something I didn’t have; or at least something I couldn’t tap into, before CrossFit. 

It was exhilarating, and eye-opening.

I can’t wait to see what more years of CrossFit can do for me as I continue to push myself, grow, and apply what I have learned in every facet of my life.

So to all of you: thank you.

Thank you so so much for everything

Justin D’Altorio

 Handstand progressions.  This is the fun of CrossFit.  To do things 99% of the general population won’t even try.
Workout Strategy
Many of you have completed a version of this workout.  There are a few ways you can approach a bench mark workout.  You can do the same version you did last time and come up with a plan of how to beat your old time.  Second, you can do a harder version (still beat your old time).  If you do the same version then hopefully you wrote down your split times for each movement.  Knowing this will aid you in setting goals during today’s workout.   If you have never done this workout then don’t worry.  You will have a good idea of what you can do a 1000 meter row in.  Use a pace slightly faster than your 500 meter warm up.  Don’t go all out  as the rower can make the rest of the workout very difficult if you do the rower to fast.  The thruster is pretty light today as many of our level 4 athletes should strive to do all 50 reps without rest.  Select a number of reps you will do each round like 10 or so and keep your breaks from 10-20 seconds.  Be smart on your pull ups.  We have been doing lots of pull ups lately so you should have a good practical plan for those.  Put your strategy to the test.  This is a classic chipper workout meaning there is just one round.  Easy to stay positive and focused.  Start the week off with a great performance.  Expect to do well, prepare yourself mentally to do well, come with a positive upbeat attitude.
Workout of the Day
Strength of the Day                                                Handstand Progressions
Level 1:   


1000 meter Row

50 Thrusters, 

30 Ring Rows

Level 2:   


1000 meter Row

50 Thrusters, 45/33#

10 Pull Ups

Level 3: 


1000 meter Row

50 Thrusters, 45#

20 Pull Ups

Level 4: 


1000 meter Row

50 Thrusters, 45#

30 Pull Ups

Get more awesome: 3 minute plank hold

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