WOD

09/22/2018

09/22/2018

Mindset
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be inclement weather, a downed tree, or road construction requiring a detour off the planned path.

But as long as our destination is in mind – the path to get there is ever flexible. The key there is that the end is clearly in mind. Flexibility without direction is like a leaf blown by the wind… we would be aimless. But with our finish line in clear mental focus, the “how” isn’t nearly as important as the “what”.

Metcon
“Adderall” (3 Rounds for reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 115/80, 95/65, 75/55
*scale run as needed

09/21/2018

09/21/2018

Mindset
“Person who chases two rabbits catches neither.” – Confucius

There are few things more powerful than our full focus.
And there are few things more destructive to our goals than a lack of focus.
If we chase the two rabbits, and they run in separate directions, which do we chase after?

Have we set goals for ourselves? And if we have, how focused are we on our most important ones? Have we determined what those most important ones are, for when the two rabbits run in separate directions?

Skills
Metcon (No Measure)
Pull-up Skill Work:
Spend 10 minutes working on…
*kipping efficiency
*pullups
*chest to bar pullups
*butterfly kip
Metcon
“Fire Ball” (Time)
3 Rounds:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jump Overs (24/20)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): ring rows, burpee step overs

Target Time 12-15min
Time Cap 20min
Next Level
Squat Clean
On the Minute x 11:
Minutes 1+2+3 – 3 Squat Cleans (@ 60, 63, 65%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Cleans (@ 70, 73, 76%)
Minute 8 – Rest
Minutes 9+10+11: 1 Squat Clean (@ 80, 82, 84%)

*record last clean in wodify

Front Squat
2 Sets of 4 @ 70%
2 Sets of 3 @ 75%
2 Sets of 2 @ 80% *record in wodify

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

Metcon (AMRAP – Reps)
Alternating OTM x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – :30s for Max Bar Muscle-Ups
*record total number of bar MU

R+ – as written
Rx – C2B pullups
Scaled – ring rows

Push Press weights:
Round 1- 65%
Round 2- 68%
Round 3- 71%
Round 4- 74%
Round 5- 77%

09/20/2018

09/20/2018

Mindset
“You won’t help shoots grow by pulling them higher.” – Chinese Proverb

This quote speaks to partience.
A “shoot” is a term for young plants. We can all recognize that pulling on the base of a plant does not result in faster growth – it actually pulls them out of the ground pre-maturely.

When patience runs thin, remind ourselves of this quote. Emotions will run, and we will want the immediate satisfaction of whatever it may be. This can be setting be setting a personal best on the snatch, or the passing of a slow car in traffic.

It is a reminder to focus on the process, which would be the water and nutrients the plant needs, rather than the end state.

Metcon
“Sweat-Fest” (Calories)
30:00 Row for Calories

On the 3:00 – 25 Air Squats
On the 6:00 – 35 AbMat Sit-Ups
On the 9:00 – 15 Burpees
On the 12:00 – 25 Air Squats
On the 15:00 – 35 AbMat Sit-Ups
On the 18:00 – 15 Burpees
On the 21:00 – 25 Air Squats
On the 24:00 – 35 AbMat Sit-Ups
On the 27:00 – 15 Burpees

Running clock workout – when we step off the row, the clock continues to run as we move through the repetitions. Focus on a recovery pace throughout.

Rx(OPEN/PERFORMANCE/FITNESS): as written


09/19/2018

09/19/2018

Mindset
“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski

The old-fashioned expression could not be more true – if there’s a will, there’s a way. That is true for every accomplishment out there.

Coming down to two actionables:
Do we have a clear and direct vision of where we want to go, and…
How hard are we willing to work for it.

Metcon
“Dead Meat” (Time)
For Time:
1 Mile Run
100 DU
27 Deadlifts (205/145)
800 Meter Run
100 DU
21 Deadlifts (205/145)
400 Meter Run
100 DU
15 Deadlifts (205/145)

R+(OPEN): as written
Rx(PERFORMANCE): 155/105, 50 double unders
Scaled(FITNESS): 1000m, 600m, 200m runs, 135/95, 100 single unders

Target Time 25-30min
Time Cap 35min
Next Level
Deadlift
Total of (9) sets below, ranging from triples at 80%, doubles at 84%, and heavy singles at 88%.

3 Sets of 3 @ 80% of Deadlift 1RM
3 Sets of 2 @ 84% of Deadlift 1RM
3 Sets of 1 @ 88% of Deadlift 1RM *RECORD IN WODIFY

Metcon (No Measure)
Body Armor:
3×10 Single Arm Dumbbell Bench Press
3×10 Single Arm Dumbbell Overhead Press
After each set 10 reps, complete 15 GHD Sit-Ups
*Please see a coach before doing GHDSU

R+ – as written
Rx – 1/2 GHDSU
Scaled – abmat situps

The single arm DB bench press is done with 2 DBs, as a unilateral press, one at a time. Press both to full extension and then begin pressing, complete 10 reps EACH arm.
Same goes for the DB overhead press, holding both DBs in front rack position.

09/18/2018

09/18/2018

Mindset
“We achieve more when we chase the dream, instead of the competition”.

This is a sport where we are constantly wondering what the “competition” is up to. Friendly or not, we have peers that we keep in mind, in which we consciously or subconsciously compare our scores with.

A rising tide elevates all ships. Let’s capitalize on the positives that come from camaraderie and friendly competition. But let’s also fully recognize the pitfalls that many can slip into during the process. Through it all, we want to remind ourselves of the single factor we can control – our best effort.

Metcon
“Twenty-Something” (AMRAP – Rounds and Reps)
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
300m Run

R+(OPEN): as written
Rx(PERFORMANCE): 95/65, leg raises
Scaled(FITNESS): 75/55, abmat situps, step ups

Target Rounds 2+
Next Level
Metcon (Calories)
Assault Bike Conditioning
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest

Record total calories


09/17/2018

09/17/2018

Mindset
“How long are you going to wait until you demand the best of yourself?” – Epictetus

The best version of ourselves is never anything else than a choice.
A choice to give our unrelenting, most fierce effort, regardless of our current circumstances.
To give whatever we have – and everything we have.

It’s never about what we plan for tomorrow, but what we do today.

Weightlifting
Back Squat
3 Sets:
9 Back Squats

Set #1 – @ 64%
Set #2 – @ 68%
Set #3 – @ 72% *RECORD IN WODIFY

Rest no more than 3:00 between sets.

Metcon
“E-Brake” (Time)
3 RFT:
100 Double Unders
20 DB Snatches (50/35)
15 Burpees

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20, 200 single unders

Target Time 12-15min
Time Cap 18min
Next Level
Snatch
On the Minute x 11:
Minutes 1+2+3 – Snatch Pull + Hang Sq Snatch + Sq Sn (@ 60, 63, 66%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Snatches (@ 70, 73, 76%)
Minute 8 – Rest
Minutes 9+10+11: 1 Squat Snatch (@ 80, 82, 84%)

*Record last snatch weight in wodify


09/16/2018

09/16/2018

Mindset
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s something very unique about us, as CrossFit athletes. We are never satisfied.
But never being satisfied does not equal never being happy. Or never being proud.
Take a moment today to think about how far you’ve made since last year. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.

Maybe, we will never be satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that each day, your best effort is all we can ask for. Everything else, will simply fall into place.

Metcon
“Hot Rod” (Time)
For Time:
24-20-16-12:
Calorie Row
KB Push Press (24/16)
Calorie Row
Goblet Lunges
*KB push presses are total reps (24= 12 each arm)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12

Target Time 18-22min
Time Cap 25min

09/15/2018

09/15/2018

Mindset
“When everything seems to be going against you, remember that the plane takes off against the wind, not with it.” – Henry Ford
Metcon
Metcon (No Measure)
Coach Surprise – bring your jump rope!

09/14/2018

09/14/2018

Mindset
“Mistakes are proof that you’re trying.”

It’s easy to forget that mistakes can be the best possible thing to happen to us.
We don’t necessarily learn from wins, victories, or perfect plays.
We may draw that a certain plan “works”, but, it’s very hard to improve on that.
When we make a mistake, we don’t lose. We learn.

Metcon
Boat Race (Time)
3RFT:
500m Row
400m Run
Rest exactly 3 minutes between rounds.

Target Time 18-22min
Time Cap 30min
Next Level
Metcon (Weight)
Alternating OTM x 10 (5 Rounds):
Even Minutes – 3-Position Squat Clean
Odd Minutes – 2 Push Jerks + 1 Split Jerk
Endurance
See Endurance Programming (No Measure)

09/13/2018

09/13/2018

Mindset
“Iron Sharpens Iron”
Jealousy is a challenging topic to talk about.

It is most challenging in those who we compete against.
But even our fiercest competitors are friends of ours.
Iron sharpens iron, and their accomplishments inspire our accomplishments.

One is jealousy (if you win, I lose), and one is inspiration.
Both are very, very powerful. Both, in different directions.
Let’s choose to be inspired.

Metcon
Metcon (AMRAP – Rounds and Reps)
Happy Birthday Sara!

AMRAP 20:
with a partner
37 calorie row/bike
18 burpees
28 DB hang clean and jerk (50/35)
81 air squats

RX(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20

Target Rounds 2+

1 2 3 25