Workout of the Day (WOD)

Monday 10/24/16

I wanted to start out todays post with a good post done by CrossFit Lisbeth:

5 Ways to have more fun at CrossFit:

1.) Get over it. Whatever it is under your skin, you’re probably overreacting to it. Breathe and move on.

2.) Stop watching the clock. Lose yourself in the movement, not the seconds. Figure out how to do the movement better and more efficiently and your time will come down. Watching the numbers as they tick won’t solve sh**.

3.) Get to know the goofy people in your gym. Seriously. Some of the best folks come in the oddest packages. If you’re brave at the barbell, be brave in your friendships. You’ll be rocked by how much fun can be had outside “the cool kids.”

4.) When you go to a new movement in the WOD, always do at least 3 reps before you rest. For example: switch from kettlebell swings to pull-ups and get a few pull-ups before you rest or take a few extra breaths. Will this make your workout more fun? NO! But it will get it over faster and returning oxygen to your lungs is fun, so . . .

5.) Laugh more. It sounds stupid, but the more you laugh, the more you will laugh. We are (mostly) a bunch of over-achievers, gunning for glory all the time. Keep that up 24/7 and life will eat at your soul. So, sometimes, in the gym, laugh or smile at the most inopportune times. Your whole energy will change. The workout will still suck, but you’ll be a whole lot happier about the suckiness . . .

And now back to our regular programming :-)

0-10 Minutes
Build to a heavy 3 Rep Back Squat
10-20 Minutes
3 Sets of 6 Reps per leg Split Squat (Lunges, weight on front rack or back rack.  Be conservative)

100 Burpees for time
*At the top of each minute perform one of the following
- Mx 8 V-Ups
- Rx 4 Toes to Bar
- Rx+ 6 Toes to Bar
- FB 8 Toes to Bar
**At 3...2...1....GO, start with your core work.
***15 Minute time cap

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