A Crossfit Surprise – “The Mo”

This past Tuesday I made my way to the Crossfit Performance website in order to update the day’s blog with the results of the morning WOD. Everyday each athlete is asked to post his or her results in the comments section in order for the training staff to review how people are responding to the workouts. Arriving at the page I was intrigued to see that the title of the blog was “90 Seconds with BK“.  BK of course is Ben Kelly, the owner and head training guru of the Box.  It turns out that on a weekly basis there will be a feature on the blog that highlights one of the athletes at CFP.  What a great idea!  Along with getting to know a little bit more about the athlete one of the questions BK asks is: “If you created a WOD and named it after yourself, what would the workout be?”.  A great question that really makes you think about what makes you go during crossfit workouts.

This week the athlete featured was Mo Reynolds.  Mo is actually one of the regular Elements athletes I work out with every morning during the 5:30 am class.  Her favorite workouts consisted of Kettle Bell Swings, Dead Lifts, Push Press, Bench Press, and the 10 meters to death.  These are all great individual workouts.  After reading the interview I added my results from the morning and went back to work.  Later in the day during lunch I went back to the blog to check out the other comments that were made.  BK happened to comment and made mention that Wednesday all athletes would be taking part in the same WOD.  You guessed it…”The Mo”.

Here is what “The Mo” consists of:

10 Minutes, as many reps as possible of the following:

  • 10 Dead Lifts @ 75% of your body weight
  • 10 Push Press (shoulder press with leg dip) @ 65#
  • 10 Kettle Bell Swings 36 (unbroken)
  • 10 Push ups
  • 10 x10 meter shuttle sprints

Once finished with the sprints, repeat, final score is total repetitions in 10 minutes.

This workout was a beast.  I finished with 165 reps within that 10 minute time limit and was totally gassed.  I went out a bit heavier than I should of on the dead lift.  Made it through two rounds at 135 before BK saw me struggling and dropped the weight for me.  Could have definitely put together a few more reps with a lighter load on the dead lift.  That is one thing that BK stressed after the WOD is to make sure that you stay within your comfort zone.  Put the ego in your pocket, lower the weight, and focus on technique.  I’ve been fighting with shin splints over the last week or so and this is definitely something I need to keep top of mind.  No sense in lifting heavy if you are not lifting correctly.  The weight will come.  Focus on technique and range of motion.  Ass to Grass.

Starting post workout protein shakes on Friday.  I haven’t had the best luck with protein supplements in the past.  We’ll see how it goes this time around using a custom protein blend.

Bring the hurt.

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