Mystery Week 2

Welcome to mystery programmer week 2. This weeks programmer comes with a different background than Heather and a wealth of experience. You will notice his programming will be different than mine and different from Heather's, yet equally effective. He has researched what we have been up to and built this week based out of that. It looks to be pretty sweet! We are all truly lucky to have good friends who are willing to take the time out of their day to help us out when asked. Thanks for doing this___________(revealed Friday) Who is this pciture of? Anyone remember?

Thanks to those of you who posted feedback for Heather from last week. If you missed it feel free to post feedback for her today so she can continue to improve her ability to make great programs. I liked her programming so much that I found myself wanting to do all the wods at Conquest last week. Alas as much as it is fun to play, it is also fun to coach and encourage everyone to do their thing.

Today's soap box rant is about believing in ones own abilities. The Thursday "choose your round" workout from last week focused on intensity and the ability to scale your workout was taken away from you (for good reason). From the outside I see all of you do incredible things, but often do not tap into the extra potential that you have. This is not purposeful ignorance, but rather a disbelief in ones own ability. 2 of you were pushed to the breaking point of the "CAN'T" word we all hate, but were made to push through. The look of accomplishment and the feeling of satisfaction that comes with crushing that doubt at the end of a tough WOD is immeasurable. You both earned your stripes, as all of you did, and now will work at higher intensity level, and achieve greater results, as you know you can do it. You now realize you belong at that higher level and have taken a step closer to actualizing your potential. Know that I will never ask any of you to do anything that I do not believe you are capable of or is not safe for you. With that said, lets carry that intensity into this week. 2 weeks until x-mas and a little lay off. Lets make it through the last push together and crank up that intensity.

PS. be safe on those roads!

Monday
Deadlift 3-3-3-3
Rest 5 minutes
On the minute for 10 minutes
5 DB Hang power cleans
5 DB Push press
Choose dumbbells that are heavy enough to make this very hard but not so heavy that technique is lost.

Tuesday
7 Rounds for Time
7 Wallball shots
7 Pull ups

Wednesday

As many rounds in 15 mins
3 Power cleans 135#/85#
6 Push-ups
9 Squats

Thursday
Press 5-5-5-5-5
Rest 5 minutes
Tech work
Push Jerk with a light weight to work on technique 6-6-6
Knees to Elbows 10-10-10 (between sets of push jerk)

Friday
3 rounds for time
30 Sumo Deadlift High Pull 45#/30#
21 Kettle Bell Swings 55#/35#

12 Pull-ups