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2k Row

Metcon

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Workout

Tuesday

"All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." - Marcus Aurelius Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then. Perception - In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference - our emotional state. Control our emotions, and we’ll find clarity of judgement in the present. Good Action - Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures. Gratitude - Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Metcon

2k Row (Time)

Max Effort 2k Row

2k Row

Athletes Notes
Here's the deal with the 2K row today.
We all want to PR.
But our aim for today needs to be something related, but different - to do our best.

Historically, a 2K row has turned stomach's over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It's that… "elegant". The truth of the matter however is that we can't control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the effort. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have "done their 2K for the last time", it is surrendering to the thought of "I've gave my best effort". That is something that we need to continually define, even if it means we don't PR today.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let's get fitter.

Strength

Metcon (Time)

(7 minute Cap)
30 Strict HSPU

Midline

Accumulate 1:30 of an L-Hang
*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Hang position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let's challenge ourselves to where we currently are with this "penalty" between sets.

Whiteboard:

Tuesday, July 16, 2019

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