When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?
Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.
Type II “Athletes”: Complain about a movement or two in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD and quickly identify movements that “suck.”
Type I Athletes: Complete an extra couple of double unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.
Type II “Athletes”: Think that when they mess up at 48 double unders, it is “good enough” and move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.
Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200m run because there are only 10 seconds left.
Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.
Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.
Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.
Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a “no rep” call for not getting full depth on a squat.
Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to “sneak” through bad reps.
A hang pull-through to skin the cat pull-out is a sequence of movements that works basically every muscle group from the mid-thigh up, while providing an excellent shoulder stretch as well. Starting in a hang and keeping your arms and legs straight, lift your toes up and back overhead, through a piked inverted hang. Then, continue to lower your toes slowly toward the floor behind you. This hanging position is called a skin the cat. At first you will want to practice this movement with the rings low enough so that you will be able to touch the floor with your feet as you lower toward the skin the cat position. This will enable you to safely get a feel for the movement. From the skin the cat position, lift your hips and pull out back through a piked inverted hang and lower to hang. Once you have some experience, you can raise the rings and lower into the skin the cat clear of the floor and then pull back out. Try to relax your shoulders at the bottom of the skin the cat to get a good stretch and truly find the bottom of your skin the cat. This skill works as an excellent part of a warm-up, or can be used in a conditioning set when done for repetitions�even if you find one or two reps easy, they add up quickly as part of a workout.
5 Power Cleans 135lb/95lb
run 200 meters
*rest 1 minute between each round
**Really…rest 1 minute between each round (no cheating – you’re only cheating yourself)
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