How I turned The Gospel into a CrossFit workout

Reading The Gospel has been, and continues to be, an incredibly transformative endeavour. And challenging myself to represent it through another one of my passions (fitness) has deepened my appreciation for it exponentially. Thank you to Fr. Matt and Jake for appearing at the right time and answering my call to be a part of this project.

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It took me 72:50 (with 17 total box step ups) to finish all four of these workouts, taking a 3-5 min rest in between each:

Matthew WOD 1: "How To Become Human"
20min EMOM (3 rounds total):
Min 1: 10 cal row
2: 2 rope climbs
3: 3 C&J + 3 snatches (135/95)
4: 40' HSW
5: 5 Devil's Presses (50s/35s)
6: Max Box Step Ups (50s/35s, 24"/20")
7: Rest

THEMES: Lineage, all-encompassing, self-development
GOAL: Complete all movements within min time-frame, looking for 5-10 Box Step Ups per round
SCALING OPTIONS: Try to stick to same cals on row, but if you must, just row for ~30 seconds at a moderate pace. You can do 2 sit-to-stands or forego the rope entirely by doing pull-ups instead. Drop the weight for the OLY lifts. Sub HSW with 4 wall walks, or 40' bearcrawl. Drop the weight of the DP or sub with burpees. Step up w/o the dumbells or sub with a lower box.

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Mark WOD 2: "Heart of a Lion"
FOR TIME:
40 cal bike

THEMES: the courage to push yourself to your absolute limit
GOAL: To collapse after hitting calorie 40
SCALING OPTIONS: None.

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Luke WOD 3: "Carry What Kills You"
600m DBall carry
Every drop:
5 DBall cleans
12 DBall squats

THEMES: Thankless servitude, inner strength, asking yourself "why" and finding an answer
GOAL: Take your time, let it be brutal
SCALING OPTIONS: Lighter dball/sandbag (should have to drop 4-7 times). Or can farmers carry and do KB/DB cleans and front rack squats (but make it heavy and hard).

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John WOD 4: "Light, as a Feather"
3 rounds for time:
3 ring muscle ups
16 GHD sit ups

THEMES: accomplishment, poetic, light
GOAL: Have fun
SCALING OPTIONS: Stick to the rings (3 ring pull ups/ring rows, 3 ring dips/add in a band). Sub GHDs with ab mat sit ups.

0:00 - Intro
0:02 - Sit Down w/ Fr.
2:02 - Brainstorm w/ Jake
3:32 - Jake on great WOD
4:22 - WOD 1
5:18 - WOD 2
5:42 - WOD 3
6:06 - WOD 4
6:22 - All WODs

#crossfit #fitness #thegospel