Heidi coming in from her run during Saturdays WOD!
__
Attention:Due to low attendance we will not be doing a 7:00am Zoom WOD. We are re evaluating what time will be best for everyone. We will Let you know as soon as we finalize a time. There will still be Zoom Yoga with Heather Saturdays at 9:00am!
__

WOD

“Ceiling Fan”

For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)

HOME WOD

“Ceiling Fan”

AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

STIMULUS

DESCRIPTION
*Sets of jump rope separate the single dumbbell movements in today’s workout
*Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
*Your score at the end of 15 minutes is total rounds + reps completed
*The intended range for scores on this workout is 3+ to 4+ rounds
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
*Alternate arms every rep for a total of 10 each side
*Both heads of the dumbbell should touch the ground on each rep
*You can change hands on the floor or in mid-air
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
*With a single dumbbell locked out overhead, you’ll alternate legs each rep
*Switch arms at the 10 rep mark and continue to alternate legs each rep
Demo Video
DOUBLE UNDERS
*Choose a number or variation that allows you to clear this station in roughly 45 seconds
MODIFICATIONS
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
*20 Odd Object Ground to Overhead Video
*20 Slamballs Video
*20 Box Jumps
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
*20 Jumping Lunges Video
*20 Odd Object Reverse Lunges Video
*20 Bodyweight Reverse Lunges
DOUBLE UNDERS
*Reduce Reps
*60 Single Unders (1.5x)
*45 Seconds of Double Under Practice
*20 Over-and-Back Dumbbell Hops Video
*40 Line Hops Video
*40 Double Taps Video
TEACHING
THE ELBOWS
*Let’s focus on the elbow position on all of our movements today
*In the overhead position of the dumbbell movements, were looking for a straight arm with the elbow by the ear and thumb pointed back
*This “stacked” position allows you to support the weight from the strongest possible position – an externally rotated shoulder
*In the double under, bend the elbows backward so the hands are placed directly in front of the hip bones
*Driving the elbows back allows the rope to stay long, which can help minimize trips
TIPS
*To move consistently across the 15 minutes of work, see if you can limit your breaks to 2 places:
1 break at the halfway point of each movement
1 break after each movement
*Taking short breaks of about 10 seconds in the middle of each movement and after each movement will have you moving in a “tabata-like” format (20 seconds on, 10 seconds off)
*Tabata can be helpful in ensuring you get the most of this workout by structuring your work and rest
*Unstructured rest plans can often eat into a significant amount of the workout, leaving us wondering how much time we actually spent not moving
*Following this format throughout the workout means you will have spent 10 minutes working and 5 minutes resting and transitioning
*It can also help to break a longer workout down into smaller, more manageable chunks
*Consider this approach when putting together your game plan for this workout

WARMUP

3 Sets

30 Seconds Single Unders
30 Seconds Active Samson Video
30 Seconds Push-up to Down Dog Video
30 Seconds Slow Air Squats to Medicine Ball

Body Armor

AMRAP 5:
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups

STIMULUS

DESCRIPTION
*Today’s body armor is focused on upper body pressing
*Every minute on the minute (starting at 0:00), you’ll complete 6 hand release push-ups
*With whatever time remains until the top of the next minute, you’ll complete as many reps of a single arm dumbbell strict press as you can
SINGLE ARM DUMBBELL STRICT PRESS
*Switch arms every 5 reps on the dumbbell strict press
*Choose a weight that you could complete for 20+ reps unbroken when fresh
HAND RELEASE PUSH-UPS
*At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
*Pick a number that you allows you to clear this station in 15 seconds or less
*You can complete these from your knees if needed to reduce the weight you are pressing

MOVEMENT VIDEOS

Hand Release Push-ups: Video

__

DAILY MINDSET

 

“The only difference between feedback and criticism, is how you hear it.”

~Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.