WOD

12/10/2018

12/10/2018

Mindset
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to fail.
We’re going to fall flat on our face.
We’re going to embarrass ourselves.
It’s part of the way. It’s guaranteed.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. And to identify the skills and knowledge required to take us there. When we turn inward, it’s the promise to find a reason to overcome. Because it’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it.

We don’t get better when it’s easy.
And we know we don’t get better when we win.
We get better, when we get knocked down into the mud.
But only if, we choose to learn from it. That’s the secret weapon.

Let’s seek the mud.

Weightlifting
Squat EMOM Wk 6 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat.
**Score based on FS reps

Metcon
Jump Start (Time)
For Time:
60 Double-Unders, 30 Dumbbell Power Snatches (50/35)
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches (50/35)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 40 Doubleunders, (35/20)
Scaled (FITNESS): 120 singles, lighter than rx db weight, abmat situps

Target Time: 12-15min
Time Cap: 18min
Next Level
Weightlifting
Snatch Complex
On the 2:00 x 5 Sets:
1 Power Snatch + 1 Hang Squat Snatch (knee-level) + 1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 – 70% of 1RM Snatch
Set #2 – 75%
Sets #3+4+5 – 75-80% *Record Final weight in WODIFY

Gymnastics
Ring Muslce-Up Testing (2 Rounds for reps)
AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups

Rx Plus: As written
Rx: Bar Muscle-ups
Scaled: C2B Pull-ups, Pull-ups, or Ring Rows


12/09/2018

12/09/2018

Mindset
“First say to yourself what you would be; then do what you have to do.” – Epictectus

I can’t start because I first need to…
I’m not totally sure…
Maybe if I wait longer…

Don’t fall victim to not taking the time to truly identify what goals you want to achieve. Once you know what goal you want to achieve go you and take action to do it, whatever it calls for.

Pony Up (2 Rounds for reps)
Partner WOD:

10min AMRAP (ABA style)
10 Box Jumps
15/12 cal row
10 Burpees

5min REST

10min AMRAP (ABA style)
10 Single arm DB Push Press (50/35) – 5 e/arm
12/8 cal bike OR ski
16 Jumping Lunges

Rx: As written
Scaled: 35/20

Target:
1. 170/155reps
2. 185/175reps

12/08/2018

12/08/2018

Mindset
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)?

Goals can’t change us. They can’t even move us.
Reasons do.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Reasons are what get us back to our feet, after we’ve been knocked down so hard, we don’t know our left from right.

It won’t be the easy times that define us – it will be the hard.
As we enter our day, let’s focus on why, truly why, we do the things we do. Not the what(the goal), but the true why. Goals can be beaten. Reasons, when true, are impenetrable.

Metcon
Clean House (5 Rounds for reps)
5 Rounds of a 4:00 Window:
400 Meter Run
1 Round of “CTB Cindy”
Max Power Snatches (115/80)
2:00 rest between rounds.

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Regular Cindy, 95/65
Scaled (FITNESS): Ring Row Cindy, 75/55

Target: 50reps plus
Next Level
Metcon (2 Rounds for reps)
Rope Climb Conditioning
AMRAP 5: Seated L-Sit Rope Climbs
Rest 1:00
AMRAP 2: Rope Climbs

Rx Plus: As written
Rx: Strict CTB Pull-Ups (band as required to allow ~7-10 unbroken when fresh), Kipping CTB Pull-Ups
Scaled: Strict Pull-ups (band as required to allow ~7-10 unbroken when fresh), Kipping pull-ups


12/07/2018

12/07/2018

Mindset
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. But that couldn’t be farther from the truth.

Dwayne Johnson himself speaks to the qualities that landed him where he is today. Focus and effort. Because we don’t see the painstaking hours behind close doors, the long nights and early mornings, it looks so natural. So easy.

But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

It doesn’t matter where you started, where you are, or even what your plans are for tomorrow. It always comes down to the two things we can fully control – our mindset for the way ahead, and our unrelenting effort.

Weightlifting
Squat EMOM Wk 5 Day 2
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:
82% of our estimated 1RM Front Squat.
**Score based on FS reps

Metcon
Sore Eyes (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14) *Females to a 9′ Target
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 14/10, 45/35, Step-ups

Target: 3rds plus
Next Level
Clean and Jerk
5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Sets #4+5 – Climb by feel.

On each repetition, we are looking for a full squat clean to be completed as “Rx”. Athletes choice to push jerk or to split jerk. Barring any safety issues bringing the bar down from overhead, our aim is to complete all five repetitions “touch and go”.

If we are dropping the bar from overhead given a safety concern, reset back on the bar and immediately move into the next repetitions with as minimal time between repetitions as possible.


12/06/2018

12/06/2018

Mindset
“Knowing is not enough, we must apply. Willing is not enough, we must do!” – Bruce Lee

Use what you know to take action in working toward the things you want in life.

Get the Bags (AMRAP – Rounds and Reps)
25min AMRAP
Teams of 3
12/8 Cal Row
25′ Farmers Carry 32/24)
10 Burpees
25′ Farmers Carry (32/24)
*Rotate after complete round has been completed

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 24/16
Scaled (FITNESS): 16/12

Target: 15rds plus

12/05/2018

12/05/2018

Mindset
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind.
Yet, very, very few, close on purpose.
We often don’t even realize it’s happening, until it’s too late.

It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Metcon
“Last Call” (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press (115/80)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

R+(OPEN): as written
Rx(PERFORMANCE): 95/65-115/80-135/95, 155/105-185/135-225/155
Scaled(FITNESS): 75/55-95/65-115/80, 135/95-155/105-185/135

*Compare to 7/18/2018

Target: 100 plus reps

Next Level
Metcon (5 Rounds for distance)
Row Conditioning
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row

*Score is total distance for each time – will input 5 different distances.


12/04/2018

12/04/2018

Mindset
” I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Immediate gratification feels good.
Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case.

As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split.

But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow.

Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best we ever have. And well knowing how the stonecutter breaks through, it’s not a single strike that accomplishes his goal… it’s the accumulation of one hundred, fully focused blows.

Metcon
Heavy Criss Cross (Time)
For time…
5 Rounds:
40 Double-Unders
20 GHD Sit-Ups
40 Double-Unders
10 Power Cleans (185/135)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 30 DUs, 155/05 Partial ROM GHD situp OR 15 T2B
Scaled (FITNESS): 80 singles, 135/95, 25 abmat situps,

Target Time: 20-25min
Time Cap: 30min
Next Level
Metcon (AMRAP – Rounds and Reps)
Gymnastics Conditioning
In a 4:00 time cap, climb as high as possible:

1 CTB Pull-Up
2 Unbroken CTB Pull-Ups
3 Unbroken CTB Pull-Ups
4 Unbroken CTB Pull-Ups
5 Unbroken CTB Pull-Ups
… and so on, adding a single rep until the time cap is reached.

All sets must be completed unbroken, and athletes must come off the bar after each completed set.

Scoring is “rounds + reps”. That is, if we completed the round of 7 unbroken CTB Pull-Ups, and we completed 3 additional pull-ups before time is called, our score is 7+3.

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Pull-ups
Scaled (FITNESS): Ring rows

Metcon (Time)
Odd Object Conditioning
For Time…
30/21 Ski Erg, 20 Wreckbag Cleans (50/35)
25/18 Ski Erg, 18 Wreckbag Cleans (50/35)
20/15 Ski Erg, 16 Wreckbag Cleans (50/35)
15/12 Ski Erg, 14 Wreckbag Cleans (50/35)
10/9 Ski Erg, 12 Wreckbag Cleans (50/35)

Rx Plus: As written
Rx: Med ball over shoulder (30/20)
Scaled: Med ball over shoulder (20/14)


12/03/2018

12/03/2018

Mindset
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking. ” – Albert Einstein

We create our world.
What we experience, what we feel, see, touch… it’s all a creation of our own perceptions.

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

This is not a bad thing to recognize that our thinking has put us into downward spirals at times, or into dark corners… it is instead, a great thing. A revelation we can use to massive advantage.

Because just as our thinking has manifested the problems we may have today, it can manifest its solutions.

Weightlifting
Squat EMOM Wk 5 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:
67% of our estimated 1RM Front squat.
**Score based on FS reps

Metcon
“Freedom Sauce” (4 Rounds for reps)
AMRAP 3:
21 Overhead Squats (95/65#)
21 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Lateral Burpees over Bar
Max Calorie Row

Rx Plus – As written
Rx – (95/65), (105/75), (115/80), (135/95)
Scaled – (75/55), (95/65), (105/75), (115/80)

Target: 10 cals plus/round
Next Level
Weightlifting
Snatch Complex
5 Sets of the Complex:
1 Snatch Pull + 1 High Hang Squat Snatch (Pockets) + 1 Hang Squat Snatch (Knees) + 1 Low Hang Squat Snatch (Shin, but not Floor)

Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Set #3 – 70% of 1RM Snatch
Sets #4+5 – 75-80% of 1RM Snatch *Record in WODIFY


12/02/2018

12/02/2018

Mindset
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” – Winston Churchill
Metcon
“Mr. Clean” (6 Rounds for reps)
Every 3:00 x 6:
400m Run
10 Wallballs (20/14, 10′)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 14/10, 10/9′


12/01/2018

12/01/2018

Mindset
“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation. Thousands of years ago, when a threat was in the area, such as a predator, the human mind and body would kick into a fight-or-flight state.

This reaction absolutely can still ring true today when we receive feedback.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man in the example above, self-preservation kicks in, and we become defensive.

But outside of that uncomfortable moment, we recognize that feedback is *the best* thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is *no downside*. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle. And in truth, if we put in the work to think on a deeper level through it, virtually every piece of feedback pushes us further in the right direction.

Whenever feedback comes our way, it’s a gift. A gift that someone is taking time out of their day to give to us. They don’t have to do this – they are choosing to. Choosing to give us their time, not to break us down, but to help build us up further. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Metcon
Fair Share (AMRAP – Rounds and Reps)
30min AMRAP
Teams of 3
200 Meter Run Each, 100 Power Snatches (75/55)
200 Meter Run each, 100 Box Jump Overs (24″/20″)
200 Meter Run each, 100 Thrusters (95/65)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 65/45, 75/55
Scaled (FITNESS): 45/35, 65/45

Target: 1rd plus
Fair Share (AMRAP – Rounds and Reps)
30min AMRAP
Teams of 3
200 Meter Run Each, 100 Power Snatches (75/55)
200 Meter Run each, 100 Box Jump Overs (24″/20″)
200 Meter Run each, 100 Thrusters (95/65)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 65/45, 75/55
Scaled (FITNESS): 45/35, 65/45

Target: 1rd plus
Next Level
Metcon (5 Rounds for time)
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

Rx Plus: As written
Rx: 30 DU, 1 rope climb
Scaled: 80 singles, 7 Ring Rows

Deadlift
9 Sets of 3:
3 Sets at 76%
3 Sets at 81%
3 Sets at 86% * Record in WODIFY

Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.


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