Don’t hit at all if it is honorably possible to avoid hitting; but never hit soft.”—Teddy Roosevelt
WOD Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Remember to finish the pull (get full extension) on your power snatches. Use good POSE running technique on your 400’s. It’s all practice and it’s a process. Keep this in mind. Post your time to your workout log and your nutrition to your nutrition log.
YOU DON’T HAVE TO LIKE IT, YOU JUST HAVE TO DO IT.”
Rest Day
Take this day to rest and recover. Get yourself mentally and physically ready for this coming week. Take care of your finances and plan your meals out. Enjoy the day!
In primary freedom, one utilizes all ways and is bound by none, and likewise uses any techniques or means which serves one’s end. Efficiency is anything that scores.
Efficiency in sparring and fighting is not a matter of correct classical, traditional form. Efficiency is anything that scores. Creating fancy forms and classical sets to replace sparring is like trying to wrap and tie a pound of water into a manageable shape of paper sack. For something that is static, fixed, dead, there can be a way or a definite path; but not for anything that is moving and living. In sparring there’s no exact path or method, but instead a perceptive, pliable, choice-less awareness. It lives from moment to moment.”—Bruce Lee
WOD As Many Rounds As Possible in 20 minutes of:
5-35# Dumbbell Thrusters
10-75# Hang Power Snatches
15 GHD Sit-ups
Every rep counts. Post the number of rounds and the reps completed for any additional exercises to your workout log. Remember to record your nutrition.
Art is the expression of the self. The more complicated and restricted the method, the less the opportunity for expression of one’s original sense of freedom. Though they play an important role in the early stage, the techniques should not be too mechanical, complex or restrictive. If we cling blindly to them, we shall eventually become bound by their limitations. Remember, you are expressing the techniques and not doing the techniques. If somebody attacks you, your response is not Technique No.1, Stance No. 2, Section 4, Paragraph 5. Instead you simply move in like sound and echo, without any deliberation. It is as though when I call you, you answer me, or when I throw you something, you catch it. It’s as simple as that – no fuss, no mess. In other words, when someone grabs you, punch him. To me a lot of this fancy stuff is not functional.”—Bruce Lee
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to your workout log. Every rep counts!
As always, remember to record everything you eat to your nutrition log. Post your struggles with nutrition to comments. No doubt about it, if you eat right you perform better. Nutrition is one of the most important aspects of the CrossFit program. Dial it in and you will be surprised at what you are capable of.
Tim started yesterday and posted an impressive 12 rounds and finished 8 push-ups on Cindy (without kipping pull-ups). Nice job Tim!
Do not entertain hopes for realization, but practice all your life.”—Milarepa
Rest Day
So, you wake up and it’s one of those bad hair days! What do you do when your day goes bad? Do you have any tried and true methods to turn it around? Post your best ‘bad day stoppers’ to comments.
One way to stick with your nutrition goals is to set one. Most times we don’t set goals about nutrition like we do our workouts. An example might be to record and eat the correct amount of calories and percentages for 50% of the days in the month. If you are able to stick to this goal the first month your next goal might be to record and eat correctly for 60%. After a few month of sticking to your nutrition, you will start to feel better and create a good habit. Keep in mind, it is YOUR goal not anyone elses. One common mistake is to compare yourself to other people either in your workouts or with your nutrition. Don’t make this mistake.
It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”—Roosevelt for the win
WOD “Tree Stump Tabata”
Perform eight tabata intervals (:20 work/:10 rest) of the following four exercises:
24″ Box Jumps
Air Squats
25# Dumbbell Walking Lunges (count each step as one rep)
205# Deadlift
Your score is the lowest rep count for each exercise. There is no rest between exercises.
Workout
Score
John D (subbed knee ups for db lunge & 135# deadlifts)
WOD Ring Pull-ups
Perform max reps in three sets, resting 2-3 minutes between sets,
and then,
Five rounds for time of:
20 Push-Ups
20-Yard Bear Crawl with Dumbbells (25/15 lbs.)
40 Anchored Sit-Ups
Carry your dumbbells in your hands while you crawl, then place them on your feet to perform your anchored sit-ups. This workout is compliments of CrossFit Invictus in San Diego. Thanks guys.
For the Floor wipers hold a 135# barbell in a bench press position. Pull your feet up to your right hand, then back down, then to your left hand. Each hand counts as one. For the Dumbbell clean and press clean and press a 35# dumbbell in one hand alternate hands or switch at regular intervals.
The Manitou Springs Incline ”High Altitude Training”
Workout
Score
John D (3 rds: 500m row / 50 sit ups / 50 back extensions)
39:09
John C (w plups / 75# dl / 48# flr wprs / 25# c & p)
