WOD Type: “Metcon & Strength”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Recon Ron Pull-Ups: Step 13: 8, 6, 5, 5, 4, for a time of 3:50.

Burgener WOD Warm-up

WOD Particulars:

Metcon: Bike 16 Miles @ 101:22 – Had a great ride today. I made it up Langley Hill in the 3rd best time! I completed the hill in 2:31 at an average speed of 10.2 miles per hour. The average grade is 6.1% for almost a 1/2 mile…

WOD Strength: Oly Program of:

• Power Clean & Front Squat – 3 @ 5
• Clean & Jerk – 6 @ 3
• Clean High Pulls – 3 @ 3
• Overhead Press – 3 @ 5 Warm-Up @ 45#, 65#, 75#

– Then –

• Overhead Press – 4 @ 3

– Weight –

• Power Clean & Front Squat – 45# *3
• Clean & Jerk – 135#, 145#, 150#, 155#, 160#, 165#
• Clean High Pulls – 135# * 3
• Overhead Press – 95# @ 5 Reps, 105#, 115#, 125#

Today’s WOD was great. I love doing Clean and Jerks. I believe all this oly work is paying off! I can feel my form improving by feeling a lot of soreness in my hips from thrusting through the power zone. All the high pulls have been helping with my weak zone. I hate doing them, but its paying off. So, I’m going to keep doing them!

WOD Skill Work: Jump Rope – Singles @ 120 reps…

WOD Teachable Moment:

WOD Moment…Try these 7 tips to foster optimism and resilience in your overweight child:

1) Believe in your Children.  Assure your children that you are on their side and that you expect then to be the best person that they can be, although you don’t expect them to be the best at anything.  No one is perfect.

2) Find other adults who believe in your children.  Teachers, aunts, uncles, neighbors and friends can help you make a positive difference for you overweight child.  Other adults that can see beyond the weight and also believe in your child can help your child take control of their lives.

3) Encourage your children to stay interested in activities.  Let them know that their interests are valuable and deserve to be developed, whatever it is.

4) Celebrate your children’s winning experiences and help them to accept defeats graciously.    Let your child know that you appreciate their efforts and positive attitude win or lose.  Positive attitude and effort is for more important than victory.

5) Encourage upbeat conversations about the future.  Assume they are going to college and thinking about good careers.  Let your child know that you believe they are capable.

6) Be a role model for perseverance.  Be sure your children hear you say that some tasks are difficult, but that you are not a quitter.

7) Facilitate family fun and laughter.  A family that can joke, laugh, and lighten up their day’s with humor can help to prevent negativity and tension.

I always invite my kids and grand kids to participate in my Workout Of The Day (WOD)!