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WOD 06 05 13

A. Snatch Balance 8×2 (AHAP).  Beginners can scale by snatch grip push jerk into OHS.

B. Pronated Grip Body Row (with barbell) 3 sets for max reps.  Widen Grip, elevate feet to increase difficulty.  Chest-to-bar.

C. AMRAP 7 min:

7 T2B

14 CTB Pullups.  Scale with CTB Chinups (band)

21 KB Swings


Want one way to be better?

Stop cherry picking.

You want more? Fine.

Stop looking at the WOD the night before and then canceling your class. Maybe the metcon sucks, maybe you hate Snatches, but isn’t that more the reason to actually show up? To get better at them?

Stop seeing running as your nemesis and start doing 100m all out sprints. It will suck the first time, hell I won’t lie, it will suck every time, but it will make you better, and you will start to run faster.

Stop doing only the things you are good at. It is easy to focus most of your energy on the strength portion if that is where you thrive, but this just makes the gap between your strength and metcons grow, it just makes you more one sided. It just makes you more inclined to focus even more on the strength (or visa versa).

Stop subbing out HSPU just because they tire you out. If you can do them, do them. Suck it up, be slow for the day and work on them because you will never get better without practicing them.

Stop using the green band when deep down inside you know you can do the blue band, or the red band, or no band at all.

Stop doing pushups from your knees purely because they are faster, or easier, or they make your arms less sore.

I’m not saying that you should stop scaling. You should most definitely scale for your level. But recognize that your level is changing, that you are improving and getting stronger.

Scaling to make the WOD easier or faster? That is cherry picking.

Cherry picking doesn’t make you better.

Start attaching your weaknesses today and see the results tomorrow.

-Journal Menu

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06 05 13
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17 thoughts on “06 05 13

  • 06 04 2013 at 10:35 pm

    Well, I’m not saying that I will cherry pick this one (if I can make it, then I will make it, but it doesn’t look good), but after reading the plan for tomorrow, all I can think is “Grip Fuck”. Pardon the language.

  • 06 05 2013 at 10:07 am

    Um Tracey, that’s hilarious…and weird all at the same time.

    The Mob was back in full force this morning!

    Thank you, thank you to everybody for the good lucks and hugs and hand shakes (even though they make me feel socially awkward and incapable of regular social interaction) you all make my days so much brighter starting off!!

    • 06 05 2013 at 4:07 pm

      I was wondering if the meaning of my comment would be properly conveyed through the internet. I meant it as “this WOD is a major Grip Fuck”. Not that I am going to have intercourse with the palms of my hands. Although I do like to keep it weird…

      • 06 06 2013 at 4:54 am

        Keep it weird, Foots – don’t let Bert’s unibrow fool you – it’s all good…

  • 06 05 2013 at 11:37 am

    Also, happy birthday to Sean today!

    • 06 05 2013 at 1:18 pm

      Happy Birthday Sean!

  • 06 05 2013 at 11:50 am

    Happy Birthday Sean! Always fun WODing with you at 4:30!

    • 06 05 2013 at 10:23 pm

      Happy Birthday Sean!

  • 06 05 2013 at 12:57 pm

    So… I have an issue with CTB pull-ups. I can do the pull-up ROM just fine, but for some reason I can’t make contact with the bar. Is there a trick to this? Maybe it’s just my body instinctively not wanting to slam my chest into the bar, I don’t know. Any thoughts, comments or suggestions regarding this? Thanks!

    • 06 05 2013 at 1:06 pm

      Rae, the trick to a chest to bar pullup is scapular activation so when you do part (b) today this will simulate the top of the CTB movement.

      • 06 05 2013 at 8:44 pm

        Lei, I love how this makes sense to you (and maybe many others) but, what?!? 🙂

        • 06 05 2013 at 10:05 pm

          hit me up next time you see me and I’ll show you! Basically, I want you to pinch your shoulder blades together and keep your back tight without letting your posterior chain ‘sag’ when performing these. Also keep your elbows out when pulling instead of keeping them tight near the body.

  • 06 05 2013 at 8:45 pm

    Thank you Misty for my first banded kipping pullup lesson… how is this easier? 😛

    • 06 06 2013 at 9:58 am

      you did great Lorena! and I know once you get the movement down you will get rid of that band in no time!!

  • 06 06 2013 at 11:16 pm

    Made up this WOD for 6/6 open gym…
    A. Worked up to 45# (actually worked to 63# but I was “heaving” so I started back down at 15# and focused on speed and “patterning”. Need to do more of this…
    B. Check. I tried to do what Lei mentioned above, but I’m a visual learner or something. Thanks, Greg, for relaying Lei’s words of wisdom!!
    C. 2+5 with 2 blue bands. Most surprising about this WOD was how quickly my grip got toasted. I should have wrapped a band around my neck so that I didn’t have to worry about my feet going up while my head went down when I lost my grip, and then I could just hip-thrust my way through the CTBs.

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