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October 13, 2011

10/13 WOD: "Nancy"-schmancy...

How much thought do you put into the WOD? Do you strategize your plan of attack or just wing it last minute? Lets explore a few tricks that will help improve your times, scores and ultimately your fitness…Time 1 round – If a workout includes 5 rounds, glance at the clock to see how long the first round took. Multiply by 5 and thats the time to shoot for. Naturally you may slow down a bit but it provides a gauge of how hard to push later in the workout.Sets within sets – for instance if a workout includes 3 rounds of 15 deadlifts think about how you want to approach each set. Able to hammer out 15 in a row? Break it up to 10-5? 3 sets of 5 reps? 8 and 7? This takes experience and sometimes the plan goes awry but having a plan pays off more often than not.Strengths & weaknesses – Focus on every single rep, not your time when dealing with a weakness. Make up the time on your strength.Write down results – Cant stress this enough. Having detailed comments regarding each workout will allow you to maximize the game plan for similar workouts in the future as well as compare to the past.These are just a few tricks that can be used to become better athletes. We know you have the braun…what about the brain??Warm-Up: BWUPart #2: 20-dead-lifts, 15-hang power clean, 10-hang clean. Part #3: 5-clean.Strength: Cleans, 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.WOD: "Nancy"400m run.15 OH Squatsx 5 Rounds.Rainout WOD:5 Rounds, 15 OHS, 15 bar-facing-burpees.[fbphotos id=204304606308875]

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