WOD #54

5 minute flow

100 pull aparts

100 back raises

Push Press 5rm then reduce 5% and 10%

Back Squat t0 5rm 1 sec pause, reduce 5% and 10%

Seated Good Mornings 3×10


Passage of the Day: Unplug


“The art of concentration is a continual letting go. We let go of what is inessential or distracting. We let go of a thought or a feeling, not because we are afraid of it or because we can’t bear to acknowledge it as a part of our experience; but, because it is UNNECESSARY.”

Sharon Salzberg, Unplug: For an Hour, a Day, or a Weekend

Passage of the Day: Do the Work

“Stay Stupid The three dumbest guys I can think of: Charles Lindbergh, Steve Jobs, Winston Churchill. Why? Because any smart person who understood how impossibly arduous were the tasks they had set themselves would have pulled the plug before he even began. Ignorance and arrogance are the artist and entrepreneur’s indispensable allies. She must be clueless enough to have no idea how difficult her enterprise is going to be—and cocky enough to believe she can pull it off anyway. How do we achieve this state of mind? By staying stupid. By not allowing ourselves to think. A child has no trouble believing the unbelievable, nor does the genius or the madman. It’s only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate. Don’t think. Act.”
Steven Pressfield, Do the Work

WOD #50

5 minute flow

100 pull aparts

50 back raises

Snatch to max no misses, then reduce for 2 doubles at 80-85%

Jerk from Rack to max no misses then reduce for 2 doubles at 80-85%

Front Squat to 3rm then reduce 5% and 10%