Mental Check

WOD

Dynamic mobility before the WOD

Tabata Rows -20 secs on / 10 secs off for 8 rounds

KB Swings 4x10 (not for time, swing KB that is heavy for your capacity)

KB Overhead Press 3x10 each arm

Post tabata row score and loads to comments

NYC 2010 Missy

"Minds Eye Perspective"

How we see ourselves and how others see us can be two totally different perspectives. Every now and then it is a good mental exercise to get the opinion of someone your trust about your performance or maybe in an area of self awareness. We are what we think we are! Now, that is not say that if we think we are a super-hero, we are. But, our own abilities can be limited by the power of our mind. 

Getting a fresh perspective from someone else can be very therapeutic. It is difficult though to be that vulnerable, because we might hear something about ourselves that we don't want to hear. Sometimes what we need is not always what we want. 

So this week work on getting the perspective of someone you trust. It might be in the box, on a lift or technique issue, or it might be on some other life issue. Let's all begin to get a "right" perspective on who we are, and what were all about. Have a great rest of the week. Today is hump day!

Comments

Cesar commented on 06-Oct-2010 11:43 AM

Great job this am all. Tabata row was a serious gut check for me. Finished with 99m as my low....one more meter!

Tina Neuwirth commented on 06-Oct-2010 03:33 PM

Tabata rows: high 80m, low 73m, total 650m. Felt ok, but not going 100%. Then KB 4x10 with 1.5 pood (53#), and KB SP 3x10 with 25# KB. Good all over soreness!

Corey commented on 06-Oct-2010 06:42 PM

Tabata rows - 104 meters. 4x10 kb swings - 2 pood. 3x10 kb press - 35# on first two sets then went to 53# and got all 10 on right arm and 6 on left arm.

Athena commented on 06-Oct-2010 08:54 PM

Tabata Rows: 76m. First 6 were above 80 but fatigue just crept up and hit me. 77 and 76 for the last two. And again, that first pull each and every time! Great job 5:30pm class!

Michele commented on 06-Oct-2010 09:29 PM

Tabata Rows:73 KB swings with 1 pood, KB press - 18# wasn't going well so I switched to 15# dumbell and finally got the hang of it.

Reed commented on 06-Oct-2010 09:47 PM

Tabata row: 93. KB swings, 53#. KB press 35#. My rows were all above 97 but that one 93 is the only one that counts. I did improve from last time though, I think it was 82. Corey u killed it! No, for real, I think I heard the concept 2 beg for you to give it a rest. I know thats a little over the top but that really impressed me. Way to go man.

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"Row-fest"

WOD

Tabata Rows - 20 seconds on / 10 seconds off for 8 cycles (use interval row settings on C2 to record distances)

Rest 5 min

Three rounds for time of

Box jumps 15 reps 20"

Overhead Squats 10 reps 45/35

L-Pull-Ups 5 reps

Post distances for row intervals and time for METCON to comments

"What we do in life is echoed in eternity...Gladiator the Movie"

Comments

Aaron Russell commented on 17-Apr-2010 10:37 AM

CFFTW WOD. 759m and did four rounds 7:55.

Corey commented on 17-Apr-2010 07:50 PM

Sorry to miss the wod today. Squeezed in a short one this afternoon at home - half Cindy - 10 min AMRAP - 5 pullups, 10 pushups, 15 squats - 12 rounds even. I hate my pullup bar. Then did the position hold from the article Dman posted a few days about about building an olympic body - 60 seconds straight in the first planche progression, the Frog Stand - balance on your hands with your knees against your elbows. Only hands touching the floor. Knees on elbows help support your body weight. Very tough. I was able to hold it the full 60 sec, but barely. After reading the article it sounds like these holds will really benefit other movements. I'm going to try to do this once a day and see how it goes. I guess I can move on to the next progression - the Tuck Planche. Holy schnykie.

Coach D commented on 17-Apr-2010 11:27 PM

Corey, I love these skill ex.. They will indeed help your ability to handle your own weight, improve your balance, body awareness and agility. Rock it!

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Cleans

Comments

Tina commented on 23-Dec-2009 01:40 PM

Well, it was no Karen or Tabata pull ups, but I did 2 800 meter runs today...one with the double jog stroller and both kids (80# approx) and both dogs: 4:05, and one with just Jesse (35# + stroller, so approx 45#) and both dogs: 3:51. That will have to do, and what gorgeous weather for it! Have a great Christmas eve and Christmas everyone!

Pete commented on 23-Dec-2009 04:31 PM

I opted for Karen today...I finished in 7:36. Very brutal. I also had a Personal best in Cleans @ 170. I almost flew solo this morning but Lance and Miles showed up! Merry Christmas everyone!

Brian commented on 23-Dec-2009 06:37 PM

95-135-145-155-170 (1) in HCs

Tabata Pullups- 10,10, 9, 9, 8, 7, 7, 6......and a pound of hand flesh left on that bar.

Merry CHRISTmas everyone!

mdoane commented on 23-Dec-2009 09:38 PM

Cleans: 135-165-175-185-190 -- 50 95# Thrusters for time: 3:50

Christi commented on 23-Dec-2009 09:40 PM

Ran 2.5 miles this am. CFFTW WOD: 45-55-65-65-65 Tabata pull-ups with black band-6. Merry Christmas to all!

T-roy commented on 23-Dec-2009 09:55 PM

95-115-125-135(2)-145(1). Tabata PU's 9-9-8-6-7-6-6-7
Legs are still jello from "Karen". Merry Christmas to all!
P.S. If anyone finds a silver necklace and cross, let me know.

Terra commented on 24-Dec-2009 10:04 AM

Pete...sorry I missed the am workout! I made the mistake of saying last week that no one in our family has been sick this year...and then a few days later, I got sick. Feeling better finally today!!!

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WOD

Comments

elisabeth commented on 19-Nov-2009 08:29 PM

CFFTW- 35-40-50-55-60F-55-55F - NO push Press, no pullups. GHD HE Tabata- 16/16/16/16/17/16/17/16/18

Michele commented on 19-Nov-2009 09:44 PM

Shoulder Press - 50-55-60-60-60-65-65 (can't get past that 65PR!)
Push Press - 55-60-65-70-70
Tabata pullups - short on time but did 3 cycles, score-10(blue band) That Tabata stuff is hard! I wouldn't have been able to complete 8 cycles with a 10! Need to work on those pullups more!

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