Wednesday – February 15 – Time to WOD!

Wednesday – February 15 – Time to WOD!

Delayed onset WOD regret – D.O.W.R.~

I fall into the same trap every time. It’s the weekend it’s my time to catch a breath before heading into another week of what we call at the gym ‘G.S.D.’ (Getting ‘stuff’ done). Then the thought dawns on me… I’ve got to get my WOD in! But it’s my day off and maybe I should rest today. I find myself at home trying to relax and enjoy myself but in the back of my head all I can think about is how I didn’t hold myself accountable. I can’t fully relax. You know the feeling – delayed onset WOD regret – or DOWR. Trust me…don’t be DOWR!

Thankfully I end up catching myself making these excuses most of the time – and sometimes I slip. But when I force myself to get my work out done I feel so much better having accomplished something.

So when you find yourself thinking “I don’t want to drive back to Burbank” “Its too early. I should sleep more” “but I should rest on the Wednesdays” or “It’s too late I have to be up in the morning” -catch yourself – and don’t let these excuses keep you from feeling twice as good in half the time!

~Coach Tyler

David had his torso replaced with a barbell & some bumpers – it was a risky operation but it was worth it

Great work Aimee!

Just another day…

of a little GSD…

And some help from our friends!

Wednesday’s Training

All Levels: 

Skill: Pose Running techniques

WOD: ‘Tosh’ & stuff
3x Rounds for time – 35 minute cap
15 push ups – Run 200 meters – rest
10 sit ups – Run 400 meters – rest
5 ring dips – Run 600 meters -rest
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run rest 400m time run 600m rest 600m time run 200m etc.

Level 1 CrossFit

Skill: Pose Running Techniques

WOD: 3 Rounds for time – 35 minute cap

15 push ups – run 200 meters – rest
10 sit ups – run 400 meters – rest
5 Back Extensions – run 600 meters -rest

Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run rest 400m time run 600m rest 600m time run 200m etc.