Day 18: Thursday, October 1

Two kids, both 5’2″ tall, dream of being in the NBA. One kid gives up, blaming his genetics. The other busts his butt, attending basketball camps, tirelessly shooting free throws, improving his vertical jump and studying the greats.

Neither kid makes it.

Which one of these guys would you rather be? Which would you hire to work at your company? Which would you want as your training partner? Which of these kids do you hope to raise?

We get so caught up in the goals and the destination that we forget about the process. Don’t make that mistake. You’ll learn a lot more from the misses than the makes.

Dan Trink

PREPARATION:

EMOM for 5 minutes of the following:

  • 6 Strict Press with PVC or light bar
  • 7 Push Press
  • 9 Push Jerk

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 + reps @ 80%
  • REST 2 minutes
  • using the last weight perform as many Push Press as possible

Met-Con WOD:

4 minute time limit:

  • 100 single skips (25 Double Unders)
  • 25 Sit Ups
  • 15 Goblet Squats
  • 5 Turkish Get Ups (Right Hand)
  • in remaining time perfom as many KB Swings as possible

2 minute REST and then…

5 minute time limit:

  • 15 Goblet Squats
  • 100 Single Skips (25 Double Unders)
  • 5 Turkish get Ups (Left Hand)
  • 25 Sit Ups
  • in remaining time perform as many KB Swings as possible

2 minute REST and then…

6 minute time limit:

  • 5 Turkish Get Ups (alternate)
  • 15 Goblet Squats
  • 25 Sit Ups
  • 100 Single Skips (25 Double Unders)
  • in remaining time perform as many KB Swings as possible

FINISHER:

  • 50 Band Pull-Aparts
  • run to Boat Launch and back
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 1, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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