161221 ~ Rogue One

In keeping with our Festive Theme this week.....we need to remember that for some individuals, this week is just a regular week.....other than it is a great week to go to the movies!  

Today's WOD is dedicated to everyone who does not celebrate Christmas, Hanaukah, or any other festive holiday....today is Star Wars Day!

A little note on Star Wars just to put things into perspective:

Lessons from STAR WARS to be successful at CrossFit

1.  Music can be powerful stuff (use it to motivate yourself/pump you up at Crossfit!)
Would Darth Vader had been nearly as intimidating without that classic imperial march music?!?!?!  I think NOT.

2.  Fear and anger always lead to the dark side.
Being afraid, angry or having a bad attitude at CrossFit probably is not going to get you many victories in the gym.  Of course very rarely does someone come into the gym having a bad day then leave feeling like a different person and in a much better mood.

3.  “Never tell me the odds!” - Han Solo
According to C-3PO, the odds against successfully navigating an asteroid field are approximately 3,720 to 1.
Do you think CrossFit is too hard sometimes?  Do you think to yourself “I can’t do that!”  Well, if you let that kind of thinking stop you, you will never know.  Take a chance!  Also, I will piggy back on that by saying "Never tell me the reps".  If you see 5 rounds of xx reps, very few people want to know how many that is total.

4.  Let the Wookiee win.
Why? Because Wookiees pull people’s arms out of their sockets when they lose. Knowing your opponent is integral to defeating him, and conceding a small battle doesn’t mean you forfeit the war.
Be smart at Crossfit.  Don’t kill yourself, jeopardize your form, or reps, to try to “beat” someone in a WOD that is a “wookie”

5.  “There’s no mystical energy field that controls my destiny.” Han Solo
The great thing about this quote is that it encourages people to change their own crappy situations. Han Solo doesn’t leave his destiny up to The Force, his Crossfit Coach or any other higher power; he takes control of it himself.  He takes care of his own business and in doing so understands that he is the sole person who can make his mind happy.
So, if you want to get stronger, get faster, lean out, or bulk up, DO THE WORK YOURSELF, because no one else is going to do it for you. 

6.  “Do or do not… there is no try.” – Yoda
This is all about attitude at CrossFit.  If you are going for a heavy Clean PR and you think, “ok I’ll try”  your chances of picking it up probably aren’t as good as if you say “I’m going to DO this.”

7.  If someone tells you that you did something amazing at CrossFit, it is totally bad-ass to reply Han Solo style, "I know."  Maybe throw in a “thank you” after the fact too, just  to be polite.

8.  Never desert your friends.
The best we can hope for in our journey across the galaxy are good, honest companions. They stick by you through thick and thin and won’t judge you based on your crazy family. So next time you’re debating leaving Jedi training to rescue your friends from Cloud City, remember who it was that shot down Darth Vader during the Death Star attack. You owe them.

9.  Use the Force / May the Force be with you.
The greatest lesson “Star Wars” teaches us is that the hero is within.
If you believe, and if you work hard you can achieve your goals at CrossFit Canuck!!


15 min to find 1RM Front Squat


“Rogue One”

4 Rounds For Time

10 Clean & Jerk (115/85#)


12 T2B

 13 Push Ups

Cash Out:

2 Rnds

1 min accumulated “L”sit on the rope

3 Rope Climbs

 -Rest 1 min -

1 comment (Add your own)

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Sat, October 6, 2018 @ 8:12 AM

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