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Testing Your Mettle

By admin | In Challenges | on June 26, 2012

met·tle (mtl) n.

1. Courage and fortitude; spirit.
2. Inherent quality of character and temperament

You’ve heard us stress time and again the importance of perfect practice, of virtuosity in training, and of the 10,000 hour rule. Yet sometimes the buzzer sounds and the ticking the clock lures us to throw caution (and form) to the wind in order to beat your friend’s time.

Today’s workout will serve two purposes: to hold you accountable for quality movement and to have you hold someone else to the same standards. You become a better athlete by moving well, but you also improve by developing your eye to see if your fellow athlete is also moving well.

The movements will be simple enough but the emphasis will be on quality range of motion (ROM).  The standards for each movement are as follows:

Push Press: at the top, arms and legs are locked in full extension, a portion of the ear visible in front of arms and no re-bending of the knees (push jerk) allowed.

Box Jumps: at the top, hips and knees are open (standing tall) completely before athlete jumps off the box.

Burpees: chest (nipples) and thighs touch the ground at the bottom, body is vertical at the jump with a portion of the ear visible when hands clap overhead.

Pull Ups: full extension (arms straight) at the bottom, chin up and over the bar at the top

Today all your hard work in here will be put to the test to see if you have put legitimate hours toward perfect movement.  If you get a ‘no-rep’ today, suck it up and make the next rep perfect.  Likewise, if you see a no-rep today, suck it up and call it out.  You’re doing your partner a favor and he knows it.  Penalty for not calling out bad reps will be bear crawls post WOD!

WOD 06.26.12

8 Push Presses
8 Box Jumps
8 Burpees
8 Pull Ups

8 Comments to "Testing Your Mettle"

  • troy says:

    June 26, 2012 at 7:42 AM -

    when i grow up i want to be like date night

  • Tom R says:

    June 26, 2012 at 8:36 AM -

    Is doing “Butterfly” Pullups????

  • Amanda says:

    June 26, 2012 at 8:44 AM -

    I just want to personally say thank you to CFI for supporting TAPS, organizing the fund raiser. And thank you everyone in advance for your support.

    I have volunteered as a mentor at TAPS for the past three Memorial Day weekends; it’s our National Good Grief Seminar (for the adults) and camp (for the kids).

    There are additional camps regionally that are always also looking for volunteers. If folks are interested in spending a weekend making a difference in the lives of kids all ages there are a few weekend retreats in Camp Pendleton (north of San Diego) in August and October.

    If you have any questions about TAPS, feel free to ask me anytime.

    Thanks again everyone!

  • James says:

    June 26, 2012 at 12:48 PM -

    I love this WOD… but please don’t pair me up with anna. i will only get 1 round in!

  • Xuan says:

    June 26, 2012 at 12:55 PM -

    @James….ha ha ha ha ha!

  • Tom D says:

    June 26, 2012 at 3:14 PM -

    Great post Ruth.

    Today I experienced what true “mettle” is. Myself and another Bomb-K9 handler was tasked with assisting Sgt. Major Jay Anderson with getting through TSA screening and getting to his flight on time. I always look at this as an honor, and a chance to say “Thank you” to the Men and Woman who serve in our Armed Forces. I never expected to be so humbled in meeting Sgt. Major Anderson.

    He was flying to Africa to climb Mt. Kilimanjaro in honor of six fellow E.O.D. (explosive ordinance techs) who gave their lives while serving in Iraq and Afganistan. All six were killed while trying to render safe explosive devices. He was carrying their dog tags to the top in their honor. One of the dog tags he was carrying was that of a fellow Marine and an L.A.P.D. Officer, Joshua Cullins, who was killed October 19, 2010 while trying to render safe an I.E.D. While serving in Afganistan.

    The part about learning what true “Mettle” is was Sgt Major Anderson was making the climb with no legs. He lost his legs from below the hip area while trying to disable a bomb. The part that truly humbled me was spending the next hour in the company of this man. He was happy, positive and full of life. Sorry for the long post but I thought it was worth it.

  • Datenite says:

    June 26, 2012 at 3:17 PM -

    @Troy: Funny – the other day I was telling somebody that in my next life I want to be a Swanson brother.

    @Tom: Looks more like I am struggling to get my chin over the bar!

  • Tina says:

    June 26, 2012 at 5:39 PM -

    Great workout today!

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