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Competitive Fitness 12.31.13


Competitive Fitness 12.31.13

The time has come.  Nothing we can do to change 2013, but 2014 is up to us.  Set some 3 month 6 month and 1 year goals. It doesn’t necessarily have to be in fitness, but there have been studies that show how working out has a good correlation with  success  and achieving your goals. . Here is a good read I came across  of  5 things successful people do before 8 am….. (click here). Crazy how exercise is number#1. Now don’t think just because you do physical excercise that  you are off the hook. If you look a little deeper  most of these people are also exercising what I believe is just as important, their mind.

” Visualization. These days we talk about our physical health ad nauseam, but sometimes our mental health gets overlooked. The morning is the perfect time to spend some quiet time inside your mind meditating or visualizing. Take a moment to visualize your day ahead of you, focusing on the successes you will have. Even just a minute of visualization and positive thinking can help improve your mood and outlook on your work load for the day.”

So how do you work on achieving that Mental edge that will help you overall, not just in fitness?

1) Mental log keeping

2) Goals


3) Affirmation

4) Relaxation

5) Visualization & Imagery

Now this may seem a little too much for some, and for some you may already do this without even knowing it.

As we prepare to go into 2014,  let’s ask ourself “Am I Ready?” Am I ready to sacrifice what I need to in order to make my dreams come true? Am I  willing to put in the work it takes to accomplish my goals? It could be starting a business, losing weight, or making any other life altering decision, ARE YOU READY?



Prep Work:

Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

Olympic Lifting:
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

Work set:

Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…

DO NOT PACE YOURSELF…go hard every work period.

For time:
100/70 Push-Ups

Cool Down:


3 Responses

  1. Rachel Bruner

    That was intense! What a way to end the year! For the snatch I used the bar and worked on mechanics and technique, thank you coach Marcos for not letting me quit, I struggle with those lifts soooo much, a big goal of mine for 2014 is to get better at those lifts I’m so intimidated by and get stronger. For the work set I did all 8 rounds modified and gave it everything I had. Push ups were super tough after that WOD, I’m happy with completing them!

  2. Tashina

    Whoa! I kept track of almost all 8 rounds but did KB presses and tricep dips between boxes instead of ring dips cause I’m not there yet. Thought I wouldn’t make it past rounds 6 but thanks to Rachel for pushing me I finished all 8 and did all push-ups !! I wanted to quit short and didn’t really think I could do all 8. My snatch was 75# all 12.

  3. A. Done muscle ups were sketchy today
    B. Done at 165 felt great
    C. Air-dyne no rower, 18-34-49-64-77-92-106-124
    HSPu 10-10-7-7-9-9-9-9
    Box jump overs 17-18-18-15-12-11-13-12
    ring dips 11-13-11-10-10-10-11-10
    D. 5:22

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