WOD
Recovery Day!
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« July 2009 | Main | September 2009 »
August 2009
August 20, 2009
August 19, 2009
August 18, 2009
Wednesday 8/19/2009
Get Comfortable With Being Uncomfortable
WOD
Recovery Day!
This is a great phrase. It is so easy to become too comfortable in all aspects of life.
In terms of movements, it is easy to cherry pick WODs. You come in and do the things you know you are good at. You skip the days that involve exercises you don’t like or, more likely, are not good at. You become a monster at Fran because you practice it everyday, but have no idea about your Grace because you never do heavy cleans, especially for reps. Maybe you have no idea what your 5k time is. Well, get over it. Be OK with being bad at something. Have faith in yourself that you can get better at it. Deal with frustration and finish.
As for intensity, discomfort is synonymous with pain. Pain is a very difficult feeling to get comfortable with. It takes work and effort. It means that your daily workout is going to make you nervous, give you butterflies in your stomach and make you want to quit half way through. Don't slow down, don't quit you are just cheating yourself.
You will be a better athlete and a better person if you can face discomfort and adversity, stare it in the face, and overcome it. Confidence in your abilities, both physical and mental, to try new things, place yourself outside of your comfort zone, and start succeeding at everything in your life.
August 17, 2009
Tuesday 8/18/2009
Enough Said
WOD
Deadlift 5RM
Rest 5 minutes
Every minute on the minute:
5 Burpees
Max 95# Thrusters
Continue until you have reached 60 total thrusters.
August 16, 2009
Monday 8/17/2009
WOD
10x40 Yard sprints
30 second break between efforts
Sunday 8/16/2009
"Don't paint a dirty car." (on hiding poor form with more weight and/or speed)-GG
WOD
Squat 3x5
Press 3x5
Work up to a five rep max on each lift.
L-Sit Practice
August 14, 2009
Saturday 8/15/2009
WOD
Back Squat 3x5
Rest 5 minutes
For Time:
21-15-9
Sumo Deadlift High Pull
Split Jerk
August 13, 2009
August 12, 2009
Thursday 8/13/2009
Much in the spirit of "World Class Performance in 100 Words" recovery comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich "Paleo" foods. Sleep 8–10 hrs per day in a completely dark room. Go to bed as early as possible. Laugh. Avoid excessive stress. -CFJ
Sounds like a good place to start with recovery, what do you think?
WOD
Recovery day!
August 11, 2009
July 2010
Friends of West Knox
World Class Fitness in 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
