“DT”

LINS FITT – Functional Fitness

Mindset

M: Warm-up (No Measure)

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Just start.

We’ve used this mindset in our strategy pieces inside workouts. As we transition from the double-under rope to the wallballs, let’s “just start”. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. And we surprise ourselves with a set of 15 reps, when we could have bet our lives that we’d fail the first rep.

We just needed to get going, and not overthink it. What is powerful to realize, is that this concept applies outside the gym walls just as much as it does in it.

It is very common for us to await the “right moment”.

The right time to start reading again.

The right time to change jobs.

The right time to have that uncomfortable conversation.

We’ve all been here. Waiting for perfect.

Yet, we can all agree… that perfect, will never come. It doesn’t exist.

Instead of seeing all of the reasons that could go wrong, the quote urges us to take a different perspective. To see all the reasons why it could go *right*. To learn how to dance in the rain. To see, that today, is the best possible timing we could ever ask for.

If we can do that, we may actually realize that the perfect moment did exist after all.

“Racehorse”

January 14th – March 25

9 Weeks

A racehorse is bred, trained and peaked for competition.

Each training day the racehorse undertakes has a purpose, leading to the race track.

What is unique to the racehorse, in both training and competition, are the blinders it wears.

Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance.

If there is ever a time of the year to put on the blinders, it is now.

Specific 2019 Open training starts here.

Warm-up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

1 Minute

Active Spidermans

PVC Pass Throughs

45 Seconds

Active Samson

PVC Lat Stretch

30 Seconds

Push-up to Down Dog

PVC Thrusters

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Teach/Skill

T/S: Warm-up (No Measure)

POWER SNATCH

Flex & Jump

Let’s show off the arms today for a good reason. It is very common when moving through snatches for the arms to bend early. Rather than bending early, we can aim to jump with the arms completely locked. One way to lock out the arms is to flex the triceps hard. If we took a freeze frame of athletes during takeoff, we should see a good looking flexed triceps. After the jump is when athletes can finally bend the arms to guide the bar overhead.

Strength

S: Snatch EMOM 10min (1 complex per min)

EMOM for 10 Min

Power Snatch + Snatch Balance + High Hang Pause Snatch (pause in the catch)

Start at 50% of max, don’t go over 65% of max

Focus on form

Metcon

Metcon

WOD: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here