Happy Birthday Braedon!
Reminder: There will be Open Gym today from 8:00am to 10:00am, come get your weekend WOD on!
Alternating On the Minute x 16 (8 Rounds)
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans
Rounds 1+2: 5 Power Cleans
Rounds 3+4: 4 Power Cleans
Rounds 5+6: 3 Power Cleans
Rounds 7+8: 2 Power Cleans
On the first minute, athletes will complete a 12/9 calorie assault bike
Should be a calorie number that they can finish in 45-50 seconds in the early rounds, moving at a moderately fast pace
Adjust calorie number as needed to complete within the window
The second minute consists of heavier power cleans
Athletes will increase weight every 2 rounds, or as the rep number drops
We’ll plan these out ahead of time to minimize transition time
These do not have to be touch and go, although that is an option
Should be able to complete these in under 40 seconds each round
The score today is heaviest weight cleaned
“Adversity causes some to break. For others, it breaks records.”
In the very specific moment, adversity hurts. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s not always a warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. Nailing a perfect squat snatch doesn’t make us better. Giving a flawless presentation at work doesn’t make us better. We learn when we make mistakes. When we miss, fall over, and get caught off guard. At our very basic biological level, this is how we adapt. Stressors are good for us.
That is, of course, if we them to our advantage. A lesson is useless if we apply it. To many, adversity = outcome. This happened, and that’s it. I didn’t get the job, because “the other guy was more qualified”. Let’s not stop there. Let’s accept the situation for whatever it is, and create an actionable step forward. Not a rose tinted, “the world is good” delusion, but rather recognizing that complaining or wishing things were different gets us nowhere. Instead, we’re going to take the challenge to earn greatness, out of something that once was not. This is the championship mindset.
Adversity + Response = Opportunity.