Wod

201114

Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET
“The soul is like a bowl of water.” – Epictetus

It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Strength

Metcon (No Measure)

1) Front Squat:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Heels stay in front of the frontal plane.

1: Front Squat

2: Strict Toes-To-Bar

Conditioning

Metcon (Calories)

15 Minute EMOM:

1 – 40 seconds Row for Calories

2 – 100′ Farmers Carry (50’s/35’s)

3 – 50′ Walking Lunge

Scale up or down so that you can maintain for all of the five sets.

[Scaling Tips]

Strict Toes-to-bar -> Lying Leg Raise
Score is total calories.

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