Excerpt from “The Iron”

Workout of the Day for Friday March 29, 2013

A. Athlete’s Choice


B. For time:
Run 800 Meters
20 Overhead Squats (135/95 lb)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lb)
10 Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then . . .
For time:
Run 800 Meters
20 Front Squat (155/105 lb)
20 Ring Dips
10 Front Squat (155/105 lb)
10 Ring Dips


C. A. WOD 13.4 from the 2013 CrossFit Open


“Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”

Henry Rollins – from the essay The Iron


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