The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi
WOD
South American Qualifier WOD #1
1 round for time of:
20 Calories row
20-40 kg /25 kg Push Press
20 Box Jump, 24″/20″
20-40 kg Sumo Deadlift High Pull
20-40 kg /25 kg Thruster
Post your times to your workout log.
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Congratulations to the following athletes who took 3 or more steps closer to becoming physically as well as mentally fit last week.
John D (3 CF = 3 Total Workouts)
Josh (5 WRS + 5 CF + 1 OL = 11 Total Workouts)
Kyle (4 WRS + 4 CF = 8 Total Workouts)
Jon W (2 WRS +1 CF = 3 Total Workouts)
John C (3 CF = 3 Total Workouts)
Andrew (2 WRS + 2 CF = 4 Total Workouts)
The Six W’s: Work will win when wishing won’t.”-– Todd Blackledge
Rest Day
Nutrition is crucial for success. Eat right to feel right. There are no quick fixes to health. Your body is already equipped with what it needs to become strong. By eating right you put yourself in the optimal position to perform at your best. Consistant hard and smart work succeeds. Some people work hard for three months in a row. They see the results, but don’t quite get there yet. It is at this time that many stop and think, “is it all worth the hard work?” Those who answer ‘yes’ and continue on enjoying the process achieve their success daily. Those who answer ‘no’ get back to the easy lifestyle. They think they feel good, but the inactivity leads to boredom, and a lazy mind. They don’t realize they just taught themselves to quit. So, quitting becomes easier and easier. While all this is happening, those who said ‘yes’ have already tried and failed several times to be perfect. But, they realize they are one step closer. Successful people do what they can, when they can and find out about themselves through work and effort on a daily basis. They can sleep at night knowing they did their best. It’s a simple choice.
He who wherever he goes is attached to no person and to no place by ties of flesh; who accepts good and evil alike, neither welcoming the one nor shrinking from the other – take it that such a one has attained Perfection….Bhagavad-Gita.
WOD
Canada East Qualifier WOD #1
Deadlift, 1 Rep Max
Three attempts
Post your one rep max to your workout log. Click here if your curious about the others from eastern Canada.
Nobody is stronger, nobody is weaker than someone who came back. There is nothing you can do to such a person because whatever you could do is less than what has already been done to him. We have already paid the price.”—Elie Wiesel
WOD
Australasian Qualifier WOD #2
21-15-9 reps of the following couplet:
Pull-ups (chin over bar)
Burpees
Plus a 400m Row at the end of each round.
Log your times to your spreadsheet. Click here to see how the Australasians did.
Are you keeping track of your nutrition? If not, why? The body recovers quicker with better (and the correct portions of) fuel. Simple formula for each meal: handsized lean protein (chicken, tofu, beef jerky, etc), two-thirds of the plate of fruits & vegetables (grapes, celery, peaches, etc), and a small serving of unsaturated fat (almonds, avocado, canola oil, etc). Do this 3 to 4 times per day and you will improve your performance. IT’S THE LITTLE THINGS THAT COUNT.
Australasian Qualifier WOD2
Time
Kyle (blue pull-ups)
16:31
Andrew (As Rx’d-1rd of 40 sdhp subbed for 400m row)
16:11
Josh (As Rx’d-2rds of 40 sdhp subbed for 400m row)
Material possessions, winning scores, and great reputations are meaningless in the eyes of the Lord, because He knows what we really are and that is all that matters.”—John Wooden
Active Rest Day
Get out and enjoy the day. Toward the end of today start to prepare for the next week. Make sure your bills are in order. Make sure you’ve logged your workouts. Go grocery shopping for the Zone meals you will eat this week.
