A person without a sense of humor is like a wagon without springs. It’s jolted by every pebble on the road.”—Henry Ward Beecher
Rest Day
I once took a business management class in college where we discussed developing your ‘world view’. At the time, I thought it was interesting, but I didn’t have much of an understanding of the subject until I became older and wiser. However, I did recognize the importance of the topic. How do you view the world? Is the glass half full. Is the glass half empty. Or, is it just a glass with water in it. This is important to know so that you can deal with the successes and failures in your life. Often people who see the glass as half full tend to paint a rosy picture of things and are not able to recognize the situation they are in and what to do with it. On the other hand, those who think the glass is half empty are pessimistic and assume the worst. This often leads to what we call the ’self-fulfilling prophecy’ (our worst nightmares come true because we unconsciously willed it to happen in our minds). Now, if you look at the glass as just a glass with water in it, you make no judgement on it. It will still be a glass with the same amount of water in it after you think about it. I prefer to think in these terms. The more we begin to judge and criticize, the more wasted energy our minds spend. It’s called ‘paralysis from analysis’. There is no action take. In any circumstance, no matter what happens, it is what it is. The question is: what are you going to do about it……..
A people that values its privileges above its principles soon loses both.”—Dwight D. Eisenhower
WOD
Double unders
Perform three sets of max rep double unders, if you have 5 or more in a row. If not, perform single unders.
and then,
Four rounds of:
30 seconds of max rep push-ups
30 seconds of push-up position plank hold
followed immediately by four rounds of:
30 seconds of max rep squats
30 seconds of below-parallel squat hold
Rotate the order each round (the 2nd round would be Burpees, KB snatch, Split snatch, TGU). Count your reps per exercise.
Record your nutrtion in your log. Make sure you are within 100 calories of your goal and 5 percent of your macronutrient ratios. Record your score for the workout in your workout log.
Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”—Sun Tzu
Rest Day
When I substitute teach, I often play games (the first 3 done with all problems correctly wins a gold, silver & bronze, etc). Inevitably, a student will ask ‘what do we get for winning’. Well, here is an answer. You get the personal satisfaction of success and a job well done. You get the pride in knowing that you were able to compete with 30 other kids and come out on top. This success is the same success that a person feels when they earn a job when 10 others were interviewed. It would be ridiculous to ask your interviewer ‘what do I get for winning?’. He would tell you you get the opportunity to get paid for your hard earned work. You get the opportunity to prove that you are worth the amount you will earn. Too often what happens is people want ’stuff’ in return for winning. Do we get a candy bar, extra points on our grade, a pass to talk in class? This is not how life works. If we can teach ourselves to compete for the simple satisfaction of success we will then start to begin to realize that it is the journey that really matters. Giving 100% effort everyday without holding back is the key to a well-lived life.
If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.”—Anne Bradstreet
WOD
250 Double unders for time
You must complete at least 10 in a row for each attempt. If you do not your penalty is to start back at one. To count as one, the rope must pass under your feet after 2 rotations.
Then…
For time:
50 Jumping lunges (stay in the same spot)
50-75#/55# Push press (must see part of your ear)
50 Pull-ups (chin must clear the plane of the bar)
50 Twisting sit-ups (elbow must touch opposite knee)
Record your results to your workout log and your nutrition to your journal.
Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”—Dale Carnegie
WOD
Front squat 5 x 3
Plus…
2 Matches
1:00 Double unders
1:00 Sit-ups using Ab Mat
:30 Rest
1:00 75# Dummy cleans to knee (straddle to side)
1:00 Pull-ups
:30 Rest
1:00 45# Overhead squats
1:00 25# Back extensions
Rest 5:00 to 10:00 after last round and repeat. Record your scores for both matches to your workout log and your nutrition to your journal.
