November 27, 2018

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth, no less, the dominant creature.
We adapt.

Yet the very thing that pushed us to where we are today, we find ourselves running from. Avoiding. Making excuses not to embrace, sometimes without even us being aware that it’s happening.

Because we don’t have a massive predator chasing us down every day, we have the luxury to lie dormant. To push away change. But this is a dangerous, horrible pitfall that is all too enticing. We know what challenge, adversity, and healthy stress brings.

A better version of ourselves.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the ucomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… who knows where we can go.

If we don’t, we know exactly where we’ll be tomorrow.
Exactly where we are today.
Hell no.
Let’s keep moving.

Full Count (Time)
For Time:
42-36-30-24-18: Assault Bike Calories
After each set:
32 Dumbbell Power Snatches (50/35)
400 Meter Wreckbag Run (50/35) – 200m each

Rx+ (OPEN): As written
Rx: Cal row (same number), 35/20
Scaled (Fitness): Cal row (same number), lighter than Rx, 20/14 WB

Target Time: 30-35min
Time Cap: 40min
Next Level
Tempo Power Snatch
10 Sets:
1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
*Record last sets in WODIY

Metcon (Time)
Row Conditioning
For Time:
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
… Rest 2:00…
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row

Score is total time across the entire piece, to include rest periods. Set a clock in the background to use

Rx Plus: As written
Rx: 25/18
Scaled: 20/15