Monday, January 7th, 2013

Weekly Warm-Up:  10 Strict Pull Ups, 10 Knees to Elbows, 15 Double Unders, 10 PVC Overhead Squats

Strength:  Shoulder Press 5-4-3-2-1 (Increase load each set, rep counts when elbows lock out at the top)

Strict Pull Ups   1-2-3-4-5 (Full extension at the bottom and chin above the bar at the top)

WOD:  21-15-9 for time

Front Rack Lunges (135/95) (get knee to the ground and drive up through the front heel)

American KB Swings (2/1.5) (Bell needs to get high enough that arms cover the ears)

400 Meter Run

REC:  3 x 10 Strict Toes to Bar (no kip, feet should be at a dead hang before initiating this move)

Check out this video (part 1) from Tony Blauer (CrossFit Defense Seminar) on the "Cycle of Behavior".  This may help your mental approach to difficult WODs.  It's pretty fascinating.  Warning:  there's some language in this video.