CrossFit 42 South

WOD: Friday the 14th November 2014

 

 


GPP (If you are doing the partner comp tomorrow, take it easy today. Be smart)

Strength

Deadlift 5rm

*Add 2.5-5kg from last session. Again, be sure to get some good warm up reps in for extra volume.

Conditioning

For time complete the following:

21 KBS 24/16kg

15 box jumps 24/20”

9 t2b

-rest 1:00

21 t2b

15 KBS

9 box jumps

-rest 1:00

21 box jumps

15 t2b

9 KBS

 

Score is total time from start to finish including the rest breaks

 


COMP (take today easy. Do class WOD if you aren't competing tomorrow. Maybe get in with your partner and play around with the wods)

 Read this……   Some wise words from Ben Bergeron (CrossFit New England)

"Three things…

1. If you are a beast, and don’t “have enough time” to do the metcons/runs, but have time to throw around a barbell you are not going the Regionals or the Games. Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses. The fact is, it’s not a time thing, it’s a priority thing. The easy fix to this – just start every training session with the metcon and I bet you will have time at the end for your barbell work. You are a beast – so train like a ninja.

2. NO EXCUSES – EVER. It was raining, you had to do pull ups at the globo gym, your hand ripped. Adversity happens to everyone, in every training session, everyday. Every Games athlete deals with the same issues as you – but they recognize adversity as a part of life. If you use excuses now what happens on game day?

3. Pay attention to the small things. This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest. But there is one small thing that will trump all those together – your mental thought process.

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.

If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.

During the workout recognize the voice in your head. That is your personal coach. Is that voice a good coach or bad coach? Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster? Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest?

After the WOD reinforce anything that went well and use any negatives as a learning experiences. Take solace in the fact that we fail in training to succeed in competition. You need to fail reps, blow up, and try new things that don’t work in order to improve. Focus on the improving, not the failing. While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today."

 

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One Response to “WOD: Friday the 14th November 2014”

  1. Lucy says:

    Did this workout at home in the garage – 7:44rxd fun times