Wednesday, May 16

Focus. We were sort of joking about this after the WOD tonight, but it got me thinking. What are you focused on during the WOD? I have definitely let my mind wander at times and as soon as that happens my technique breaks down and the movements suffer and I suffer. When the clock starts you should only be thinking about the movements in front of you. Dip to the heels, sweep the bar in, chest up, fast elbows and all of those other cues you hear should be in the forefront of your mind. If you are thinking about the music that's playing or the temperature of the room or whether the person next to you is doing something right or wrong then you have lost focus and your workout will suffer. Think of the WOD as a chance to perfect your technique. If you haven't mastered a movement, slow down and work on it - make it right! Once you master the movements you will be able to do them without thinking and you can go faster. Remember, technique first, then repetition of that technique and then and only then can intensity be added to the mix. Intensity can come in the form of speed or heavier weight, but we can't go there until we master the movement. You may see this written as mechanics, consistency, intensity. Remember that phrase and let's focus on what we are doing and get better! Workout for Wednesday, May 16 Warmup Jump Rope 2 Min 3 Rounds 10 Goblet Squats (3 sec. hold at bottom) 10 Pass Throughs 10 KB Push Press 10 Superman

Strength Overhead Squat 5-5-5-5-5

WOD 6x250m Sprints Rest 60 seconds between rounds