Remember to get that dumbbell up to full extension above the shoulder on the db snatches today!
Mobility: Hip Mobility.
Skill Practice Warm Up: Kipping (for pull ups and/or muscle ups)
Workout: “Row’d Warriors Now Recruiting” – As many rounds as possible in 13 minutes.
(Click here to learn more about our Open Water Rowing Athletes and where the name of this workout comes from!)
30′ left hand suitcase dumbbell lunges (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
16 dumbbell power snatches (alternate as necessary) – same weight
30′ right hand suitcase dumbbell lunges – same weight
1 minute rest**
**If you finish your last round after minute 12, you have the option to go ahead and start another round before the 13 minute mark! (skip the last rest)
Scaling Guide: 3 – 5 rounds. Scale up: Hold the dumbbell overhead.
Coaching Tips: Get through the lunges and db snatches as fast as possible, then pace the row for 150m and then sprint for 150m (because of the forced rest). Make sure you maintain good knee/shin discipline on the lunges (don’t let the knee drift in or out past the toes), and keep your torso vertical.
Compare To: 2014 – 01 – 29
Video: Karen Thompson Walker: What fear can teach us
What are you afraid of? What sort of stories are you telling yourself that hold you back?
In CrossFit, we find that most people hold back from learning or trying something new (like entering a competition) because they are afraid to look foolish in front of strangers and acquaintances.
The truth is, as it is with most ‘stories’ people tell themselves, reality is almost never as bad as the worst case scenario you dream up. Do not be afraid to put yourself out there! Our culture is to never judge or look down upon anyone willing to try so you’ll never have to worry about scaling too much, being last, or looking foolish.
Show up. Try hard. ‘Belonging’ to the group is automatic. Don’t let fears slow you down. -jj