W.O.D. and Endurance Thursday 11/21/19

20
Nov

W.O.D. and Endurance Thursday 11/21/19

Want something to do with your family Thanksgiving morning?!πŸ€·β€β™€οΈπŸ€·β€β™‚οΈ
Something that benefits a great cause?!😍
Look no further!🧐 See you at CrossFit Republic at 8:30am sharp on Thanksgiving!πŸ’ͺ


DAILY MINDSET

β€œWorry is a misuse of imagination”” -Dan Zadra

Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
When our imagination turns to focus on poor outcomes, or less favorable things however, it brings concern – it brings worry. It is a misuse of our imagination that can being great stress and pain, without anything actually happening. It’s a true “”human”” error, which we can all admit to.
Where we do want to spend our time, is preparation. But preparation and worry can have a close relationship, where there are implications.

When the US Navy SEALs flew a helicopter into a compound on the mission that ultimately led to the successful elimination of Osama Bin Laden, catastrophe occurred. One of the helicopters crashed on landing, and was rendered unusable. Without hesitation, the SEALs adapted to the situation, and planned for a seamless extract on other helicopters. They had prepared for this actuality. What they did not do however, is spend any additional thought worrying that it may happen.

It’s wise to look at all possible outcomes, and weigh probabilities at each. It’s good to plan. But never good, to worry.


4 Rounds for time of…
5 KB Farmers Carries – Cones 30ft apart (70’s/55s)
30/20 Cal Ski Erg
10 Burpee Pullups

*Each time you break/set down the weight on the farmer’s carry it’s a 3 burpee penalty on the spot πŸ™‚

*On burpee pullups, scale as needed. You may do a burpee then step up on a box or plates or a band then complete a pullups if necessary. Otheriwse RX is a burpee then jumping into a pullup as needed on any bar desired.


*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, air biking, or skiing. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


CFR Endurance WOD – 30 min cap

As many rounds + reps as possible in 30 minutes of…

5 Farmer’s Carries 55/35s
40/30 Calorie Row
30/20 Cal Bike
20 AbMat Situps
10 Burpee Pullups