Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Monday, June 17

From now on we live in a world where man has walked on the Moon. It's not a miracle; we just decided to go.

—Tom Hanks theysaidso.com theysaidso.com
WOD image

Daily WOD

main Back Squat : 6-6-6

Back Squat 6-6-6

Use the heaviest weight you can for each set.

Rest as needed between sets.

main Escape from Wonderland

3 rounds for time of:

75 Double Unders

50 Air Squats

25/18 Row Calories

# DAILY MINDSET

The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more. - Tony Robbins

Theres irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, its not what we value the most. Its the icing on the cake.

The reason being - achieving a goal is not directly related to finding what we know as fulfillment.

A dopamine hit comes when we win, hit the goal, or get the promotion.

But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. Its the obstacles we overcame along the way. The deep relationships we forged with others. Its the trials and tribulations, and the lessons learned. The early mornings, and late nights.

The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey.

______________________________

# Back Squat

3 Sets of 6

# "Escape from Wonderland"

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

## GENERAL

* Two part, squat focused workout

* Athletes will begin with 3 working sets of 6 back squats, building or staying at the same weight across

* Escape from Wonderland is a repeat workout from 2.17.19

* The last time we did it, there was no strength piece before

* Something to keep in mind when comparing scores

* Looking for a workout that takes no more than 15-16 minutes (~5 minute rounds)

## DOUBLE UNDERS

* Pick a variation you can complete in around 90 seconds

## LOGISTICS

* Stagger by 2 minutes if short on rowers

### Movement Substitutions

Reduce Reps

90 Seconds of Double Under Practice

115 Single Unders

# STRATEGY + WOD (40:00 - 60:00)

## GENERAL

* Having a goal on when you would like to finish each round or movement can be helpful in staying on track

* For example, you could have a goal of finishing each round in 5 minutes

* You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row

## DOUBLE UNDERS

* Looking to complete these in 1-3 sets

* 1 Set: 75

* 2 Sets: 50-25 or 40-35

* 3 Sets: 25-25-25 or 30-25-20

## AIR SQUATS & ROW

* We wont stop on either of these movements

* Focus on quick transitions from movement to movement and finding a steady, moderate pace on each

Sweat Class

main Pause Goblet Squat 6-6-6

Pause Goblet Squat 6-6-6

Use the heaviest weight you can for each set.

Rest as needed between sets.

main Escape from Wonderland

3 rounds for time of:

75 Double Unders

50 Air Squats

25/18 Row Calories

# DAILY MINDSET

The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more. - Tony Robbins

Theres irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, its not what we value the most. Its the icing on the cake.

The reason being - achieving a goal is not directly related to finding what we know as fulfillment.

A dopamine hit comes when we win, hit the goal, or get the promotion.

But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. Its the obstacles we overcame along the way. The deep relationships we forged with others. Its the trials and tribulations, and the lessons learned. The early mornings, and late nights.

The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey.

______________________________

# Back Squat

3 Sets of 6

# "Escape from Wonderland"

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

## GENERAL

* Two part, squat focused workout

* Athletes will begin with 3 working sets of 6 back squats, building or staying at the same weight across

* Escape from Wonderland is a repeat workout from 2.17.19

* The last time we did it, there was no strength piece before

* Something to keep in mind when comparing scores

* Looking for a workout that takes no more than 15-16 minutes (~5 minute rounds)

## DOUBLE UNDERS

* Pick a variation you can complete in around 90 seconds

## LOGISTICS

* Stagger by 2 minutes if short on rowers

### Movement Substitutions

Reduce Reps

90 Seconds of Double Under Practice

115 Single Unders

# STRATEGY + WOD (40:00 - 60:00)

## GENERAL

* Having a goal on when you would like to finish each round or movement can be helpful in staying on track

* For example, you could have a goal of finishing each round in 5 minutes

* You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row

## DOUBLE UNDERS

* Looking to complete these in 1-3 sets

* 1 Set: 75

* 2 Sets: 50-25 or 40-35

* 3 Sets: 25-25-25 or 30-25-20

## AIR SQUATS & ROW

* We wont stop on either of these movements

* Focus on quick transitions from movement to movement and finding a steady, moderate pace on each

Sunday, June 16

He who is not courageous enough to take risks will accomplish nothing in life.

—Mohamad Ali theysaidso.com theysaidso.com
WOD image

Daily WOD

main Hang Glide

Every 3 mins for 21 mins do:

18/12 Assault Bike Calories

5 Hang Power Cleans, pick load

# DAILY MINDSET

Waste No More Time Arguing What A Good Person Should Be. Be One. - Marcus Aurelius

It isnt what we say that defines us, but instead what we do.

In todays modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is right and wrong.

The term paralysis through analysis is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

______________________________

# "Hang Glide"

7 Rounds, On the 3:00

18/12 Calorie Assault Bike

5 Hang Power Cleans

*Build in Weight Each Round*

## GENERAL

* Strength blended with conditioning in this interval workout

* Rounds start every 3 minutes

* Looking for rounds to take about 2 minutes, with 1 minute of rest

## HANG POWER CLEANS

* Should be challenging weights, but loads you can complete unbroken each set

* Pre-plan jumps to make it easier to load weights during the short rest period

## BIKE

* If Unable to Assault Bike:

* 25/18 Calorie Schwinn 

* Equal Calorie Row, Echo Bike, Bike Erg

## LOGISTICS

* Score today is weight used, noting time each round took in the notes

# STRATEGY + WOD (35:00 - 60:00)

## GENERAL

* General timeline were looking for today:

* 90 Seconds For the Bike

* 30 Seconds For the Hang Power Cleans

* 60 Seconds For Rest and Weight Change

## BIKE

* Choose a moderate pace on the bike that gets you to the barbell under control

* Bike becomes less important the heavier the weight gets

* Spread this effort out to about 90 seconds

## HANG POWER CLEANS

* Lets try and hold on unbroken for each set of hang power cleans

Sweat Class

main Parachute

Every 3 mins for 21 mins do:

18/12 Assault Bike Calories

5 Dumbbell Hang Power Cleans, 50/35 lbs

Saturday, June 15

I keep asking myself these three questions ... What do you have? What do you want? What will you give up?

—Jack Ma theysaidso.com theysaidso.com
WOD image

Daily WOD

main Fancy Pants

For time:

21 Hang Power Snatches, 95/65 lbs

Run, 200 m

21 Overhead Squats, 95/65 lbs

Run, 200 m

15 Hang Power Snatches, 95/65 lbs

Run, 200 m

15 Overhead Squats, 95/65 lbs

Run, 200 m

9 Hang Power Snatches, 95/65 lbs

Run, 200 m

9 Overhead Squats, 95/65 lbs

Run, 200 m

# DAILY MINDSET

Worry is a misuse of imagination" - Dan Zadra

Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.

When our imagination turns to focus on poor outcomes, or less favorable things however, it brings concern - it brings worry. It is a misuse of our imagination that can being great stress and pain, without anything actually happening. It's a true "human" error, which we can all admit to.

Where we do want to spend our time, is preparation. But preparation and worry can have a close relationship, where there are implications.

When the US Navy SEALs flew a helicopter into a compound on the mission that ultimately led to the successful elimination of Osama Bin Laden, catastrophe occurred. One of the helicopters crashed on landing, and was rendered unusable. Without hesitation, the SEALs adapted to the situation, and planned for a seamless extract on other helicopters. They had prepared for this actuality. What they did not do however, is spend any additional thought worrying that it may happen.

It's wise to look at all possible outcomes, and weigh probabilities at each. It's good to plan. But never good, to worry.

______________________________

# "Fancy Pants"

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

## GENERAL

* Barbell movements broken up with running

* The descending rep scheme and recovery runs enables athletes to hold on for bigger barbell sets

## BARBELL

* Choose a weight you could complete 21+ hang power snatches and overhead squats unbroken when fresh

* Within the workout, looking to complete the barbell in no more than 3 sets

* Ok to use multiple weights if one movement is much more challenging than the other

## LOGISTICS

* If Unable to Run:

250 Meter Row

400 Meter Bike Erg

200 Meter Ski

20/14 Calorie Schwinn Bike

14/10 Calorie Assault Bike

# STRATEGY + WOD (35:00 - 60:00)

## GENERAL

* Push for larger sets on the bar and use the runs to recover

* Runs matter much less at the beginning, matter a little more towards the end

## BARBELL

* Shoot for 1-3 sets, depending on the athlete

* **Set of 21:** 21, 12-9, 7-7-7

* **Set of 15:** 15, 8-7, 5-5-5

* **Set of 9:** 9, 5-4, 3-3-3

Sweat Class

main Snazzy Slacks

For time:

21 Bumper Plate Ground-to-Overheads, 45/25 lbs

Run, 200 m

21 Bumper Plate Squats, 45/25 lbs

Run, 200 m

15 Bumper Plate Ground-to-Overheads, 45/25 lbs

Run, 200 m

15 Bumper Plate Squats, 45/25 lbs

Run, 200 m

9 Bumper Plate Ground-to-Overheads, 45/25 lbs

Run, 200 m

9 Bumper Plate Squats, 45/25 lbs

Run, 200 m

Friday, June 14

Positive anything is better than negative thinking.

—Elbert Hubbard theysaidso.com theysaidso.com
WOD image

Daily WOD

main Joker

For time:

1 Toes-to-bar

10 Deadlifts, 225/155 lbs

2 Toes-to-bars

9 Deadlifts, 225/155 lbs

3 Toes-to-bars

8 Deadlifts, 225/155 lbs

4 Toes-to-bars

7 Deadlifts, 225/155 lbs

5 Toes-to-bars

6 Deadlifts, 225/155 lbs

6 Toes-to-bars

5 Deadlifts, 225/155 lbs

7 Toes-to-bars

4 Deadlifts, 225/155 lbs

8 Toes-to-bars

3 Deadlifts, 225/155 lbs

9 Toes-to-bars

2 Deadlifts, 225/155 lbs

10 Toes-to-bars

1 Deadlift, 225/155 lbs

# DAILY MINDSET

Your mind is not your shoe size. - Jim Kwik

Have you ever taken an IQ Test?

Chances are you have, if not something very similar. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful well be.

As ridiculous as that sounds, its a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind *actually* works. Its still such a mystery to us. Yet, we can find ourselves casting a blanket over that, passing judgement that can literally change the course of our lives.

In regards to one of lifes greatest mysteries, theres one thing we can bank on that our mind is not our shoe size.

______________________________

# "Joker"

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

## GENERAL

* CompTrain Benchmark workout

* Last completed on 12.14.18

* Workout should take less than 12 minutes to complete

## TOES TO BAR & DEADLFITS

* Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

## LOGISTICS

* Flow of The Workout:

1 Toes to Bar

10 Deadlifts

2 Toes to Bar

9 Deadlifts

.

# STRATEGY + WOD (40:00 - 60:00)

## GENERAL

* Beginning of the workout is deadlift heavy

* End of the workout is toes to bar heavy

* The rep scheme can trick us into trying to hold on for unbroken sets

## TOES TO BAR & DEADLIFTS

* Some sets to consider cutting in half are the rounds of 10 through 6

* A quick planned break can help tremendously on these sets

* Think short sets, short breaks

* Take advantage of the small reps in rounds 1 to 5, trying to hold on there

Sweat Class

main The Jester

For time:

1 AbMat Sit-up

10 Dumbbell Deadlifts, 50/35 lbs

2 AbMat Sit-ups

9 Dumbbell Deadlifts, 50/35 lbs

3 AbMat Sit-ups

8 Dumbbell Deadlifts, 50/35 lbs

4 AbMat Sit-ups

7 Dumbbell Deadlifts, 50/35 lbs

5 AbMat Sit-ups

6 Dumbbell Deadlifts, 50/35 lbs

6 AbMat Sit-ups

5 Dumbbell Deadlifts, 50/35 lbs

7 AbMat Sit-ups

4 Dumbbell Deadlifts, 50/35 lbs

8 AbMat Sit-ups

3 Dumbbell Deadlifts, 50/35 lbs

9 AbMat Sit-ups

2 Dumbbell Deadlifts, 50/35 lbs

10 AbMat Sit-ups

1 Dumbbell Deadlift, 50/35 lbs

Thursday, June 13

If we ever stop thinking about the person we want to become, we stop learning and taking risks.

—Sally Blount theysaidso.com theysaidso.com
WOD image

Daily WOD

main Family Feud

Complete as many rounds as possible in 25 mins of:

Sled Push, 90/45 lbs, 50 m

D-Ball Run, 50/35 lbs, 100 m

Run, 200 m

# DAILY MINDSET

No one was ever wise by chance Seneca

Lets pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isnt by chance it is by choice.

______________________________

# "Family Feud"

Class Divides Into 2 Even Teams:

AMRAP 25:

50 Meter Sled Push (90/45)

100 Meter Wreck Bag Run (50/35)

200 Meter Run

## GENERAL

* Split class into 2 even teams

* Each team has only one sled, but multiple Wreck Bags (or weighted objects) for their runs

* Sled is the only station that cant have multiple athletes moving on it

* Athletes can lap each other

* Once you finish the sled, you move directly to the Wreck Bag run, and then directly to the run with no rest

* Only rest would be waiting for the sled to become available

## WEIGHTED MOVEMENTS

* Both weights should be something you can run with

* Weight on the sled is in addition to the sled (Guys: 2x45 / Girls: 45)

## LOGISTICS

* Each athlete will count a round when they finish the 200 meter run

* Score it total fully completed rounds at the end of the 25 minutes

* Teams can have one guys sled and one girls sled, with only one moving at a time

# STRATEGY + WOD (30:00 - 60:00)

## GENERAL

* The less people there are on each team, the slower the pace will be

* If there is a big crew, theyll be more rest before starting the sled again, so you can push the pace faster

## SLED PUSH

* Move the fastest on this station

* Ensures you get the next teammates back in the game quickly

## WRECK BAG RUN & RUN

* These paces are based on team size

* If you have a smaller team, take these a little slower because youll be right back on the sled after the run

* If you have a bigger team, go fast knowing youll be able to rest before starting the sled again

Wednesday, June 12

Your fears, your critics, your heroes, your villains: They are fictions you perceive as reality. Choose to see through them. Choose to let them go.

—Isaac Lidsky theysaidso.com theysaidso.com
WOD image

Daily WOD

main Pause Front Squat : 2 Rep Max

Record your best Pause Front Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

main Hang Squat Clean : 1x1

Hang Squat Clean 1x1

Use the heaviest weight you can for the set.

main Dirt Nap

3 rounds for time of:

15 Hang Squat Cleans, 115/85 lbs

15 Lateral Burpees Over Bar

# DAILY MINDSET

A single death is a tragedy. A million deaths is a statistic. - Joseph Stalin

A morbid thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals as just another number. A statistic.

When we feel the desire to generalize, lets choose the opposite path. Act for the one.

______________________________

# Pause Front Squat

Heavy Double

# Hang Squat Clean

Heavy Single

# "Dirt Nap"

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

## GENERAL

* 2 Strength Movements and 1 Metcon Today

## STRENGTH MOVEMENTS

* 20 minutes to work through the two strength movements

* Pausing Front Squats are from a rack and include a 2 second pause in the bottom

* Hang Squat Clean starts from the floor

## DIRT NAP

* Looking to complete this in 10 minutes or less

* Choose a weight you can complete in 2-3 Sets (8-7, 6-5-4, 5-5-5)

* No need to stand all the way up on burpees

# STRATEGY + WOD (48:00 - 60:00)

## GENERAL

* Aim to increase pace with each round

* The first round should be our slowest round

* Maintain in the middle round

* Finish strong with the last round

## BARBELL

* 2-3 sets from the beginning

* 3 Sets: 6-5-4 or 5-5-5

* 2 Sets: 9-6 or 8-7

## BURPEES

* Find a steady pace that you wont stop moving at

* One that allows you to stick to the plan on the barbell

Sweat Class

main 5 RFT: Medicine Ball Cleans and Burpees

5 rounds for time of:

15 Medicine Ball Cleans, 20/14 lbs

15 Burpees

main Pause Goblet Squat : 5-5-5

Pause Goblet Squat 5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

5 second pause in the bottom

Tuesday, June 11

You should never view your challenges as a disadvantage. Instead, it's important for you to understand that your experience facing and overcoming adversity is actually one of your biggest advantages.

—Michelle Obama theysaidso.com theysaidso.com
WOD image

Daily WOD

main Strict Nicole

Complete as many rounds as possible in 20 mins of:

Run, 400 m

max rep Strict Pull-ups

# DAILY MINDSET

You can easily judge the character of a person by how they treat those who can do nothing for them. - Johann Wolfgang von Goethe

Cue, craving, response, reward.

In Atomic Habits, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece - the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the *only* thing.

The quote above gives us something to think about. Sometime today, well come across the individual who can offer us the least. Potentially even, do nothing for us. Well know who it is when we see them.

How we act inside that moment is the reality of our character.

______________________________

# "Strict Nicole"

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

## GENERAL

* Strict variation on a CrossFit Benchmark Workout

* Looking for athletes to get 6-7 shots at strict pull-ups today

* Score is total strict pull-ups

## STRICT PULL-UPS

* Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

* Consider an unbroken set one where you can hold on while maintaining quality of movement

## LOGISTICS

* If Unable to Run:

* 500 Meter Row

* 28/20 Calorie Assault Bike or Echo Bike

* 40/28 Schwinn Bike

* 400 Meter Ski Erg

* 800 Meter Bike Erg

# STRATEGY + WOD (30:00 - 60:00)

## GENERAL

* Dont strategize too much today

* Choosing the right variation is more important than choosing the right strategy

## STRICT PULL-UPS

* The workout is written as max set

* Go for a max set of quality looking strict pull-ups

* Call it when things start to look funky

## RUN

* Not too much interference between the two movements

* The run will be plenty of time to recover for the pull-ups

* You can afford to move a little faster and give yourself a shot at more rounds

## COOL DOWN

* Buffer time left at the end for a cool-down walk or stretch