Rest 5 minutes.
20 Box Jumps, 24/20”
40 Wall ball shots, 20/14 pound ball
15 Box Jumps, 24/20”
30 Wall ball shots, 20/14 pound ball
10 Box Jumps, 24/20”
20 Wall ball shots, 20/14 pound ball
5 Box Jumps, 24/20”
10 Wall ball shots, 20/14 pound ball
Coach Mark’s Notes:
Self motivation is easily one of the most powerful weapons that an athlete can have in his or her fitness arsenal. The ability to show up everyday and grind out tough workouts alone is such an important experience, and over time will develop mental strength second to none. Once an athlete has put in a significant length of time training alone, he/she will never lose that ability. I highly recommend this for anyone, but, training with a partner is just as important, and I feel that in the long run will produce better results.
I read once that a person's pain tolerance doubles when in a group setting. I don't know anything about the sadistic scientists that did this testing or the legitimacy of the tests, but it seems easy to believe and I like to think that it's a fact. This is one of the biggest reasons to train with a partner; when it comes to an intense workout, you will be able to push through the pain better with another person experiencing what your are feeling. I don't think anyone will argue that point. I have trained for years by myself, but anytime there's someone training with me I can push harder. It's like some kind of fitness empathy that makes you tougher.
Competition is a huge motivator. Knowing that if you slow down you may be beaten, or knowing that you're only a few reps behind your opponent and that if you pick up the pace you can win changes everything. No one wants to lose, and a competitive element mixed in with your daily workout can only be beneficial. This is one element that a regime like CrossFit harnesses so well. Your work earns you a result that is compared to everyone else, so naturally you strive harder.
Videotaping your reps is one big step towards elite fitness, and regardless of a training partner's presence we should all be doing this. However, training with someone will allow for something just as important: immediate feedback. Your partner can watch your set and cue you instantly to help you out. That's something that a camera just can't do, yet. Google will probably have one soon, but until then make a friend and train with him/her.
Training with someone changes your sessions. At the lowest level, if nothing else it will get you in the gym more consistently, knowing that someone is depending on you. At the highest level it will push you to do that extra rep and add an element of supplemental coaching to your regime. If you don't already have one, get a training partner. It'll make you tougher. Try for someone that is of similar ability. One thing that I have noticed is when one person is much better than another, he/she may not push as hard as possible because of the performance difference. Choose your partner wisely, it's more important than marriage.