01/04/2019

01/04/2019

  January 4, 2019
01/04/2019

Mindset
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

When we embrace the mindset that we can adjust our sails to reach our destination, regardless of which direction the wind is flowing, our view on circumstances changes.

Instead of seeing obstacles in the way, we start to view those very same obstacles now as the way.

Weightlifting
Overhead Squat (1×1)
Metcon
“Over and Out V2” (Time)
For Time:
20 Power Snatches (115/80)
20 Lateral Barbell Burpees
20 Overhead Squats (115/80)
20 Lateral Barbell Burpees
20 Squat Snatches (115/80)

R+(OPEN): as written
Rx(PERFORMANCE): 95/65
Scaled(FITNESS): 75/55

Target Time: 8-12min
Time Cap: 15min
Next Level
Snatch Complex
3 Sets:
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

Complex Percentages:
60, 65, 70% of 1RM Squat Snatch

Squat Snatch (3×2)
Athlete’s choice to hold all sets across at a moderate loading, or build to a single heavy set of 2.
Metcon (Time)
Row Conditioning
Males:
21-18-15-12-9 Calorie Row, resting :30s between.

Females:
18-15-12-9-6 Calorie Row, resting :30s between.

Score is total time, to include all rest periods.

Rx: As written
Scaled:
Males: 18-15-12-9-6

Females: 15-12-9-6-3