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WOD

CrossFit WOD, January 7, 2020

By January 6, 2020No Comments

1.7.2020

Daily Mindset
"There is but one degree of commitment; total." – Arnie Sherr

When we are "interested" in something, we’ll do what’s convenient. But when we are ""committed"" to something… we’ll do whatever it takes.
When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.
Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.
Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Warm-up
(0:00 – 10:00)
400 Meter Easy Run
+
30 Seconds each:
Easy Bike + Easy Row + Active Spidermans
Moderate Bike + Moderate Row + Mountain Climbers
Faster Bike + Faster Row + Burpees

Teach/Movement Prep
RUN & BURPEE FINISH POSITION – Posture
1. Stand Tall
2. Eyes Forward
3. Chest Up
4. No Bend at Waist
ROW & BIKE – Posture
1. Sit Tall
2. Eyes Forward
3. Chest Up
4. Slight Bend Forward at Waist (In Catch For Row)

Primer
(10:00 – 15:00)
1 Round
5 Calorie Assault Bike
100 Meter Row
100 Meter Run
5 Burpees

Metcon
(15:00 – 60:00)
Sea Horse (Time)
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 sit ups

OPEN (RX+): 20 BJOs (24"/20") instead of sit ups

NOTES:
• 3 round workouts are always a good test of pacing
• This longer cardio workout is all about finding your maximum sustainable pace
• Today is a great opportunity to have a plan and see if it works out
• Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout
• If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast
• Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board
• During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over

Extra Aerobic Capacity
Metcon (5 Rounds for reps)
5 sets of
Run/Row/Bike 800m @85% Aerobic pace
Rest/Walk 2:30

** We are increasing distance this week, so lowering # of sets.
** Bike distance = 1.24 miles
** Use same Modality as previous weeks for ALL sets

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