11.9.11 WOD

by Jeff, Coach on November 8, 2011 · 4 comments

3x Max Rep Pull-Ups

Rest as needed between sets. Score = Total Reps

Note: Shredding your hands = Score of 0. Prepare accordingly…

5 Rounds of:
10 Ring Push-Ups (w/ turn out)
10 Single-Leg Box Jumps (5 each leg)*
30 Sit-Ups

Immediately followed by,

5 Rounds of:
10 Ring Rows (w/ false grip)
10 Single-Leg Box Jumps (5 each leg)*
30 Sit-Ups

…for quality and time.

*Prescribed height: High enough to be difficult, but low enough so you don’t eat [it].

Optional RX+: Ring Dips (w/ turn out) & Ring Pull-Ups (w/ false grip)

“Off The Wagon” Adventure of the Week:

*Disclaimer: To be honest, Alex didn’t actually eat the pizza pictured above (he did however, drink the beer hiding behind it).  Also, to his credit, up until this past weekend he has probably been “on the wagon” more than most of us, but after hearing about his eating escapades this past weekend (which included large amounts of pizza consumption), I thought that this picture would be appropriate.

Enjoyable Read of the Day:
Using these as motivational quotes for whenever you fall of the wagon…

“I have not failed. I’ve just found 10,000 ways that won’t work.”

…or things I shouldn’t eat.

“Failure is only a temporary change in direction to set you straight for your next success.”

…key word: “temporary”

“Our business in life is not to succeed, but to continue to fail in good spirits.”

Moral of the story:  If you going to take a trip off the wagon, you might as well enjoy it.

He who fails to plan, plans to fail.

Planning ahead goes a long way when it comes to eating well.

{ 4 comments… read them below or add one }

Jenny November 8, 2011 at 10:47 pm

knee is very angry with me. going to ice and rest tomorrow (and brainstorm workouts!!!). See you Thursday!

Rome November 9, 2011 at 8:19 am

Ok… I took a Header HARD off the wagon since Taranis. Was still “off” the wagon at fire station yesterday…. But, today is a new day and I am making an effort to climb back on!
We’ll see what happens.

Ian November 9, 2011 at 11:56 am

Yesterday I saw several of the WOD logs were still in the box. If you didnt pick up the logbook you paid for and are wondering where it is, see Jeff

Lauren November 10, 2011 at 8:49 am

Dunc-I think you missed your calling as a motivational speaker

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