Friday WOD - 02 July 2010
Location:
"Fran"
Compare to:
21-15-9 of each:
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic
conditioning
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Wrist stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- Squat therapy
- Push-up therapy
- 2 x 10:
- Pull: body row
- Midline flex: sit-up
- Midline extend: Superman
- Hip open / close: squat
- Thruster
- Pull-up
"Fran"
Compare to:
21-15-9 of each:
- Thruster
- Pull-up
- Double KB waiter's walk, 3 x 10 (lengths)
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- If you spend one hour per day engaged in exercise, why not spend as much time per day studying exercise? If you expect to learn everything you need to know from your trainers, well, that's a heck of a compliment, but you're missing out on other perspectives. Quit avoiding it...there is no excuse for lack of knowledge...you can always learn more about fitness. If you think you don't have time, consider this: (1) instead of watching the news on TV, listen to a podcast of your favorite news program while driving to work...it's called multi-tasking. That's 30 minutes saved that can be directed towards watching some exercise demonstration videos from the CrossFit website. And besides, the news is only 20 minutes long...the commercials are nearly one-third of the broadcast. That's ten minutes of time that some jackass marketeer has stolen from your life. (2) Relax with a cup of coffee in the morning and read an article from the CrossFit Journal instead of reading the paper. This is of course preceded by actually getting a subscription to the CrossFit Journal. There's hundreds of articles that can help you improve your technique, alter your mindset, and give you insight to elite fitness...if you don't spend the $25 per year to subscribe (and READ the articles), I think you are squandering your efforts in the gym. I've found that even one morsel of information gleaned from each article improves my performance noticeably. And take a look at the paper next time you pick it up...it's mostly ads anyway. The CrossFit Journal is completely ad-free. (3) Instead of spending time and mental energy thinking up reasons why you should skip a workout, read some articles from other online journals and blogs about the reasons (ie health benefits) of why you should get your ass to the gym. Bottom line is this: you should be studying nutrition, effective exercise technique and motivation daily. PERIOD. Get your studying done daily, and quit making excuses.
- Post your replies to the comments below.
Sure am missing you guys, but i'm keeping up wod's at home...even if it's 11 at night before i can do it, I'm doing it! See you guys hopefully next wednesday!! ~Christina
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Christina, we miss you to! Looking forward to seeing you next Wednesday...I promise that will be a WOD with lots of FUN stuff.
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Oh, I'm sure!
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"But Paul, that's what I pay you for"
I see both sides of the coin, and I imagine that stems from being an athlete before a trainer. As a trainer, I understand that without studying, I'd be largely unsuccessful. But what some people may not know, is that my studying to become a better trainer (whether it's learning how to communicate or cue a complicated movement, modifyor substitute an exercise, or know what weight an athlete should try on a particular lift) has made me a better athlete. Though I was always a good student, I was far better at making excuses, and talking my way out of studying. The difference now is that I'm extremely invested in my fitness, as well as the success of others. Those who study as well as sweat, will always have just a little bit of an advantage...it's as simple as that.
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