141129 Saturday – “Plenty of Gas in the Tank”

Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  “Plenty of Gas in the Tank” – 4 rounds for time.

400m run (Novice: 200m run)

20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

5 overhead squats (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)

Row (Advanced: 400m, Intermediate*: 300m, Novice: 200m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  25 – 35 minutes (40 minute cut off). 

Scale up option:  5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).

Coaching Tips: This is a long one!  Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the db snatches and the OHS at a good clip.  Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).

Log your results online by clicking here.

Compare To:  2013 – 11 – 29


Article:  “Leftovers”

Most of you probably ate foods and drank drinks that your body isn’t used to processing (especially in quantity), and more than likely you aren’t going to get the best sleep because of it (especially if you had more than your usual amount of booze).  You will not be feeling your best.  You may even have some ‘flu-like’ symptoms during and after your workout because your body is dealing with a lot of inflammation that it isn’t used to.

There is also going to be a large contingent of people coming in and ‘guilt exercising’.

Don’t let yourself go down that mental path.  Do not beat yourself up for eating copious amounts of tasty foods on a holiday. Whether eating to the extreme because it was all of your favorite foods, eating because you dislike your relatives, or even eating because you are trying to ‘fill a hole’ inside of you… what’s past is past.  There is no benefit to punishing yourself (physically or emotionally) the day after indulging.

Today (and yesterday), everyone gets a ‘gold star’ just for showing up.  Just show up and go through the motions. You may surprise yourself and have a good day… or you may have to slow down and back off because of how sick you feel.  Either way you are a winner just coming in and doing work.

If you feel the need to try and undo all of the “bad” that happened yesterday, you may need to rethink your attitude. Your mental stance should be to revel in the good food that you ate, and be proud that you came in at all (then try to keep the streak running and stick to your regular training schedule through the holiday weekend as well).

Come in, see some friends and get your sweat on. “Punch the clock” as it were.

Leave any emotional ‘leftovers’ at home.  -jj

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