Hem and Haw?

Thursday, August 16, 2012

Bottom of Squat for 2 minutes,
preferably your low bar back squat position.

4 x 8 Back Squats at 80% of 3 RM, rest 2 minutes

12 Handstand Push Ups
2 Power Cleans, 155/105
10 Handstand Push ups
4 Power Cleans
8 Handstand Push ups
6 Power Cleans
6 Handstand Push ups
8 Power Cleans
4 Handstand Push ups
10 Power Cleans
2 Handstand Push ups
12 Power Cleans

*16 minute Time cap!

Cool Down:
German Hang, 1 minute
Active Bar Hang, 1 minute
Plow, 1 minute


Handstand Push up!

Today I’m going start with a quote from one of my favorite authors, Richard Marcinko, and his book The Rogue Warrior’s Strategy for Success.  This is significant for me because he and his books were very influential during my formative teenage years, and much of his teaching and lessons ring true now (and are eerily similar to my beloved teachers words centuries past)  Here is his take on goal setting, and it’s worth noting that it’s after the prologue on long term planning.

     “What’s your goal for today?  Say it, out loud, and be specific.  Don’t give me some vague horseshit.  You’ve got three seconds.  One, two, three.  Say it.
     Did you come up with it?  If you already had a goal for today, hell yes, you came up with it.  If you didn’t already know your goal, you probably just stammered like an idiot.  If all you did was hem and haw, the smartest thing you could do right now would be to pick up this book and smack yourself over the head with it.  That way, you might remember rule number one of planning:  Have a specific goal every day.” 

Here was my goal for today (Wednesday):  Test WOD 2 of Beach Cities Battle, and go to Track Night, while keeping Paleo/Zone/fish oil/Post WOD.  I accomplished all of it (so far) as WOD 2 was horrific, and Track Night was epic (Big ups to McCoy, Nick, Eduardo, and Mary.  Track Master Frank would be proud)  My meals were right on, fish oil is on, and I had Post WOD after both workouts.

My goal for tomorrow (Thursday, today for you guys) is to rest the f#ck out of myself.  Tapering for Beach Cities, and my experience is if I beat the shit out of myself properly for 3 to 4 days in a row, I’m a million dollar rock star after 2 days of rest.  So not a single gram of f#ck shall be given today. 

What is your goal for today?

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