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Mashpee, MA 02649
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February 10, 2012
Ian-Putting The Bar Under His Chin!!!



‘Almost Famous’

For Time
20 Calorie Row
30 Ring Dips
40 Burpees
50 Kettlebell Swings 1.5/1
60 Sit Ups
70 Steps Walking Lunge

This Bar Is Light! by Lisbeth Darsh
This bar is light.
That’s what I tell myself every single time, no matter what the lift is, no matter how many plates are on the bar.
This bar is light.
It can be a snatch, a thruster, a front squat, or a deadlift. There can be 85 lbs on it or 225 lbs. It can be a practice jerk with PVC pipe or it can be a 10lb PR on a 1RM back squat.
Still, this bar is light.
It might sound stupid. Okay, not “might” — it is stupid. But it works, for me. Because if I approach that bar with the idea that the weight is heavy, then it will feel heavy. And my chances of making that lift go way down if my mind is weighed down.
It’s like when I see a CrossFitter — usually, a woman — shake her head “no” in the middle of a workout. Shake her head. It makes me crazy and I want to yell “Stop shaking your head!” from across the room. (Okay, maybe I’ve done that once or twice. Or 314 times, but who’s counting?) I know the gal with the head shake is probably just trying to psych herself up, but usually she doesn’t realize she just psyched herself out. If you think the weight is heavy, it will feel heavy. Heavy is hard to lift. But light? Light is a cakewalk. You can do light.
Jason Khalipa, shortly after winning the 2008 CrossFit Games, said this to me: “If you think you can’t do another push-up, you can’t.” He was talking about the power of the mind. Put the right thoughts in your head and get out of your own way.
See? This bar is light.
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  1. Ian Conboy Reply

    Anyway I can do this as a travel workout Mark? Any ideas? I will have a jump rope,kettlebell, and a ton of land to run around like a crazy person.

  2. amanda Reply

    Love this! I think I need it tattooed on me (not the whole thing just the bar is light part):)

  3. Littles Reply

    Nice pic Ian!

  4. Mark Lee Reply

    Ian- can do sumo dead lift high pull 20x for row- use the KB
    Push ups instead of ring dips- unless you have something to do dips on and the rest is self explanatory-Have fun!

  5. mason Reply

    Will the gym be open a bit earlier than 12:30 tomorrow to test before doing the wod? Thanks

  6. Mark Lee Reply

    Mason-I won’t be there until 12:25:( in Plymouth for the morning.

  7. Bushy Reply

    Nice job killing yesterdays wod this morning kristen.

  8. KristinP Reply

    Thanks to you Bushy, for convincing me I could 🙂

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