Discipline is choosing between what you want now, and what you want most." – Abraham
Immediate gratification can be a deceptive mistress. And the ability, or maybe better put, “trained
skill” of delaying gratification has been linked many times over to being a critical component of
It’s tricky. What our emotions drive us towards today, may very well be directly against what we
want in the long run.
We sleep in because our bed is warm and cozy, when we know we should get up and read that
book we’ve been putting off.
We cave and have that late night snack.
What the experiment shows us, is that the ability to delay gratification is a critical component in
Whether we want to go to the CrossFit Games, be the best husband we can be, or propel our
career forward, we must have the willpower to stay the course with the longer term in mind. Even
when we’re tired, hungry, beat up, and starving for a bite of that marshmallow in front of us.
In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay
the course… we’ll make it.
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (20/15)
9 Toes to Bar
COMPTRAIN INDIVIDUAL OVERTIME
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
Week three of three in this progression, increasing by 2% from last week.
Front Rack Lunges For Split Jerk Strength
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.
These are stationary "step-back" lunges, with 6 reps on each side (alternating) for the 12 rep total. All
reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week,
with the same total for each set.
Gymnastics + Snatch Complex
On the 2:00 x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic
complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing
unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable,
but we are looking to get to the barbell each round at the latest by the :40s mark.
Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as
integrating a bar muscle-up drill if we are not yet completing the full movement.
Following our gymnastics "buy-in", we have our snatch complex.
We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it
down from overhead. Any time remaining after completing the complex in the 2:00 window is
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex for the day.
record all seven complexes to the tracker on the front page.
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
… Directly into:
Strict CTB Pull-Ups
Strict Ring Dips