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WOD

CrossFit WOD, February 6, 2020

By February 5, 2020 No Comments

2.6.2020

Daily Mindset
"Never confuse movement, with action" – Ernest Hemingway
"Busy work" is our mortal enemy.
"Movement" here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. "What the hell did I do today?"
This is because "movement" does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive "movement". It’s swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

Warm-up
(0:00 – 12:00)
AMRAP 5:00
5 Calorie Bike or row
50-ft. Walking Lunge
100-ft. Bear Crawl

MOBILITY (12:00 – 15:00)
Pigeon Pose on Box: 1 Minute Each Side
Ankle Stretch on Box: 30 Seconds Each Side

Teach/Movement Prep
(15:00 – 25:00)
BIKE – Stay moderate today
Just because you are good at "hammering down" on the bike and getting those calories accumulated faster than most, doesn’t mean that it’s appropriate ALL the TIME. EVEN if you "suck at all the other movements" or "don’t want to be slower than your buddy"…These aren’t reasons to kill the bike on training days like today. CHECK YOUR EGO and work through the bike cals at a true 70-75% pace today, along with the rest of the movements.

KETTLEBELL SWINGS – Getting Started & speed
Movement Prep
With Lighter Weight:
10 Russian Kettlebell Swings
5 ‘Arcing’ Kettlebell Swings
5 ‘Snatch’ Kettlebell Swings

BOX STEP-UPS – The Feet & Speed
Movement Prep
Without Weight:
8 Alternating Box Step-ups
With Lighter Kettlebell Weight:
6 Alternating Box Step-ups

Metcon
(25-60:00)
Mid-Thirties (Time)
AMRAP 30:00 @ 70-75%
30/20 cal bike
30 box step ups (24/20)
30/20 cal row
30 Russian KBS (55/35)

BUILD: Russian KBS (35/25)

NOTES:
Today is meant to be a refresh/blood flow day as we work on our longer aerobic engine.
Pace your first round how you envision your last 5 minutes of this longer metcon today.

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