Opportunity of a Lifetime

Saturday, June 22nd, 2013


Suggested Warm up and Body prep: 

After reviewing and practicing the movements:

2 Rounds, not for time
10 Sumo deadlift high pulls, 95/65
10 Push press, 95/65
10 Box Jumps, 24/20

 Notes:  This is specific movement prep at heavier loads to elevate heart rate and activate neural firing of hips and shoulders.

 ‘Fight Gone Bad!’

 Three rounds of:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories

 In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Cool Down:

1-2 min each of:
Standing Calf stretch on weight
Banded super rack
Banded Over head Stretch


Here we come Carson!

When opportunity comes knocking, you better answer the door. 

As many of you just found out, our very own PCF team is now going to the Crossfit Games! This was a huge surprise because out of mid air, Diso got a call from HQ reporting that the third place team would no longer be competing and that team PCF would now get to showcase their skills on the largest Crossfit stage on earth, under the watchful eye of hundreds of thousands of people worldwide. Did he or any of the team members hesitate to respond? ABSOLUTELY NOT! Since the commencement of regionals, every single member has continued to train day in & day out, so when the opportunity presented itself, team PCF was more than ready!

            Life sometimes works this way. It’s so easy to get caught up in the usual day to day activities, that when a huge opportunity presents itself, we may not recognize the potential consequences of not pursuing it. It is so easy to just ‘go with the flow’ because change is difficult, scary and can take us out of our comfort zone. How many of us have let something slip out of our grasp because we were either too afraid, over-analyzed it, or thought that we could get another chance? The truth is, there may never be a second opportunity. And the risk of not doing something usually far outweighs the consequence of trying and not succeeding.

            When Diso called me this afternoon with the news, he also notified me that I was being considered for the team due to Joe D’s unfortunate knee injury during regionals. My heart was racing with shear excitement but there was also a “Holy crap” moment that left me thinking “I am going to be competing against some of the best athletes in the world!”.  Thoughts continued running through my head like “What if I can’t complete an event?”, “What if I can’t do a certain movement?”, “What if I let down the team and our gym for all of the world to see?”. With all of these thoughts cycling through my head in a matter of seconds, I didn’t hesitate & simply decided “eff it”; I have one chance at this thing so I am going to give it my all. I have decided that I am dropping down from full to part time at work so that I can train appropriately & adequately with the team. I will have to sacrifice beers out with the boys. No more staying up till midnight every night. My diet is going to be modified for performance. The list goes on and on. Is it a possibility that my employer may not be ok with this? Yes its possible. Some may think I’m crazy by risking my ‘full time with benefits’ job, but you know what? It’s just that – a job. Lins & I may have to live more frugally for the moment, but if I committed to this and didn’t fully invest –  giving it my absolute all – I would regret it for the rest of my life. So sometimes you just have to say screw it and follow your dreams whatever they may be. Remember, no one ever tells stories about how they played it safe and did what they were expected to do. You have to take risks, and always be ready for your phone to ring…for all you know, it may be a life changing opportunity. 

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