10/07/2019

10/07/2019

  October 7, 2019
10/07/2019

Frances
Mindset
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Weightlifting
Snatch Balance
On the 1:30 x 5 Sets:
2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch
*Record 70%

Metcon
Spider Bite – OPEN/PERFORMANCE (Time)
For Time:
21-15-9
Squat Snatches (95/65)
Doubleunders: 150-100-50

OPEN (Rx+): As written
PERFORMANCE: 75/55, 100-75-50

Target: 7-9min
Time Cap: 12min
Spider Bite – FITNESS (Time)
21-15-9:
Squat Snatches, 45/35
Singles: 300-200-100

FITNESS (Rx): As Written

Target Time: 7-9min
Time Cap: 12min
Next Level
Metcon (No Measure)
CAPACITY BUILDER

5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

OPEN (Rx+): As written
PERFORMANCE (Rx): 50 Unbroken DU, Bar MU or C2B
FITNESS (Scaled): 100 Singles, Ring Rows

Snatch (1×1)
Build to Heavy Single