Vacation...A time for Active Rest

Things done on Vacation ~
Active Rest = Canoe 10 Miles...Bike 20 Miles...Stand-Up Paddleboarding around lake all day...
Single Track Mountain Biking (breaking the cruzer bike I own)

Now it is time to get to work...With E-Britt coming to the Northwoods for the Hodag we have a Friday AM WOD Scheduled... What it will be is up to the Hopper...and what is available (if we can us some Wts. from the HS or not)...

So... If wts are possible:
1, 2, 3...8, 9, 10, 9, 8...3, 2, 1
Manmakers (40# DB)
Pull Ups
Manmaker = Burpee w/ Renegade Row (both arms) & Sqt-Clean Thruster...

OR

2 Rnds for Time:
40 Wall Ball
30 Box Jumps
20 Burpees
10 Pull Ups

NO Wts Possible:
For Time:
1 Mile Run
50 Burpees
1 Mile Run

OR

Running w/ Angie
100 Pull Ups
800m Run
100 Push Ups
800m Run
100 Sit Ups
800m Run
100 Air Squats
800m Run

Two Must Reads:
Finding Success in Failure

CrossFit Lessons from Crossfit Seven:...that also apply to LIFE...PAY ATTENTION!!!
1. Anything that looks easy on paper generally will break you.
2. Bigger gains are made when I work on the things I’m weak in, not when I work on the things I’m strong at.
3. Rest days are good. I should take them more. And, if I don’t rest, then I can’t complain when something hurts.
4. Every day at a Crossfit gym is an opportunity to learn something new.
5. CrossFit requires patience. A movement can take months to learn and perform correctly. Let go of the timelines in my head and just practice. Over-thinking can mess you up
6. I will not PR every day, but what I can do is give all out effort every day.
7. Laying on the floor for 30 minutes, trying to recover from a five minute WOD, is when I feel most alive.
8. CrossFit levels the playing field for everyone. It’s great to play in an arena, where any given day, anyone can win.
9. Leave nothing undone, and always, always, always finish the pull.
10. You are in CrossFit who you are in real life.
11. It’s easier to run in a group than run by yourself. If a WOD involves a run, and there is a lone CrossFitter still running after all have finished, get up and go run with them. No one likes to run alone.
12. When my mind screams REST, that’s the time to pick up the bar and MOVE.
13. Do not lower your expectations to what you think you can do. Always raise the bar and prove you can do what is highly expected.
14. There will always be someone who is bigger, stronger or faster. Make friends with those people – they will make you a better athlete.
15. Practice doesn’t make perfect. Perfect practice makes perfect.