Active Stretch
Skill Warm up
10 Tire Flips
15 KB Swings 1 pd
20 Box Jumps 24/20
WOD
AMRAP in 20 minutes:
Run 400M
21 Sumo Deadlift High-Pull 95#/65#
15 Pull-ups
Post rounds and fractions of rounds completed to comments.
Woody with some impressive ROM getting those shoulders below his elbows.
Avoiding the first mistake
Jack Daniels (the coach, not the distiller) says: “Most mistakes in a race are made in the first two minutes, maybe even the very first minute.” Another way of putting this is that very few races are won in the first minutes, but plenty of races are lost there. The gun fires, or the horn sounds, or the race director shouts “Go!” and you bolt.
That’s the first mistake, and the easiest one to make. You’re psychologically pumped up, you’re full of energy, and you just got a signal to release all that energy. In some cases, the start even triggers a fight-or-flight response. What’s more, the half-dozen high-school kids on the starting line have energy to burn. These kids are going to start like dogs chasing a squirrel, which will make it even harder for you to hold back. The problem is that starting too fast can lead to a slower pace later in the race.
It’s such an obvious point that it’s often overlooked. Consider these words of wisdom from John Parker’s Once a Runner, a cult classic novel about a collegiate miler: “A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke precisely the moment he no longer needs his coin.” If you’re going to make a mistake with your pennies, it’s better to finish still holding a few than to risk going broke before you reach the line. If you start too fast, you’re borrowing money; when you pay it back, you’ll pay interest.
CFJ: The Newbie’s Guide to Running Faster Races
