AN IRISHMAN’S PHILOSOPHY
There are only two things to worry about
either you are well or you are sick.
If you are well,
then there is nothing to worry about.
But if you are sick,
then there are two things to worry about,
either you will get well or you will die.
If you get well,
there is nothing to worry about.
If you die,
there are only two things to worry about,
either you will go to heaven or hell.
If you go to heaven there is nothing to worry about.
But if you go to hell,
you’ll be so damn busy shaking hands with friends
you won’t have time to worry!
then there is nothing to worry about.
then there are two things to worry about,
either you will get well or you will die.
there is nothing to worry about.
there are only two things to worry about,
either you will go to heaven or hell.
you’ll be so damn busy shaking hands with friends
you won’t have time to worry!
WHY WORRY
Warm-Up
Coach’s choice
WOD prep
Prep the bear complex
WOD
The Rowing Irish Bear
50-40-30-20-10 Reps For Time
Calorie Row
*Perform 1 Bear complex after each row.
*All athletes will start with an empty barbell. Add load if capable after each round.
*Your score will be your time and your total load lifted from all 5 rounds of the complex.
Example 45,50,55.60,65 = 275 total load. In 28:16
A bear complex = 7 sets of the movements below:
1 power clean
1 front squat
1 push press lower to back rack
1 back squat
1 Push press from the back rack
Post WOD
Drink a Guiness
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
I may finally do the cash-out! 🍺
The Rowing Irish Bear: 30:25 | 35,45,55,65,75
This workout was fantastic! I felt good on the Rower today – even though JD was done with his first 50 when I was at 30 🙄 and the Bear Complex is a great movement that engages everything. A couple of shouts out to Matt who completed Chad (1,000 Box Step Ups with a 45# vest and made it look easy. He even had a Guinness during his last set of 50! And also to Merri who gave 19.4 everything she had! A fantastic job on the first part of the workout and made some great attempts at a bar Muscle Up!! Becka and I were 100% laughing with you 😬
Yeah Deb…I was relatively speedy on the rower…but you got me on the weights…since I only went to 70# (bad knee…yeah…yeah…that’s the ticket!).
Lots of fun this morning… nothing moreso than videotaping Matt drinking a full Guinness DURING his last set of 50 weighted stepups and THEN having his official celebratory St. Patrick’s Day Guinness after the workout! I was concerned with his hydration during the 1,000 weighted step ups so I made sure he had a cold one at the ready!
25:47
45, 65, 75, 85, 105
Rowing Irish Bear
24:45
Total load 365
45,75,95,115,135
Or 465…good job!