“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Suggested thought on Sunday’s Benchmark WOD Chelsea:  What a great opportunity to get stronger at the basics!

Prep outside the gym: Check ZP WOD Library for your previous score, easy to find under Benchmarks and last done in August 2018.  If you have one, it can help you plan. If not, new data awaits! Cast an eye on this timeless CrossFit Journal article on the merits of mastering the beloved push-up.

Warm-Up:

AMRAP 8

  • 10 Slow PVC Shoulder Pass-Throughs
  • 10 PVC straight leg sit-ups
  • 10 Full Body Rocks to low squat, stand and reach
  • 20 Speedy cross-crawls

Tech/Prep:

  • Review movement standards and modifications*
  • Practice reps and transitions b/w movements

*Ways to modify: reduce reps and/or modify movements i.e. elevated push-ups, jumping pull-ups, ring rows, squats to raised surface.  Select options for the 3 movements that net you at least 20 seconds of rest in a minute at the outset (at bare minimum 10 seconds).

WOD: 

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Cool Down:

  • 90 seconds per side/movement:
  • Rig “doorway” stretch
  • Plank
  • Lying hamstring stretch
  • Reaching pigeon
  • Restorative breathing!

Shades.

Motor is off in the wilds with Waterboy celebrating their 4 year anniversary.