WOD #119 "Work in Progress"

There has been something I've been thinking a lot about this week: what makes highly successful people, successful? Moreover, how do we even define success?

Are Fortunate 500 CEO's made of certain qualities that they were just flat out born with that the rest of us will never have? Were Olympic athletes cultivated like plants in environments conducive to growth? Were hit musicians lucky enough to be mentored or coached by the "right" people? Did some of the most powerful world leaders stumble upon rare opportunities that many of us don't ever get? 

My opinion: ask the questions. Read the biographies. But don't limit yourself by thinking you couldn't possibly do what these people are doing or have done. Limiting our potential based on things we think we will never have or be capable of is a lie we tell ourselves because we're scared. We doubt, we overthink, we plan without taking action, and worst of all, we make excuses. That's real, that's life.

I challenge you this day, if you are struggling with these questions as I and many others have or currently are, start seeing yourself as a work in progress. You may not have met your standard of success - yet. And that's okay. Start small, here's something that will help.

Warm Up

400m Jog

Mobility

Squat Therapy [10 of each]

• Assisted Depth Squats
• Weight Assisted Squats
• Wall Squats

Dynamic Stretching

• ​4 Inch Worms
• 8 Traveling Quad Stretches
• 8 Knee Hugs to Traction Lunges
• 8 Frankensteins
• 8 Cross Over Frankensteins
• 8 Figure Fours
• 4 Folds to Frogs

Functional Warm Up

Spend 5-10 minutes building up your weight for the Thrusters. It should feel heavy, but you should be able to do all 5 unbroken. ​

Workout

800m Run

5 Thrusters
10 Press Ups
5 Thrusters
8 Press Ups
5 Thrusters
6 Press Ups
5 Thrusters
4 Press Ups
5 Thrusters
2 Press Ups

800m Run

Modified Version
400m Run

5 Dumbbell Thrusters
10 Push Ups
5 Dumbbell Thrusters
8 Push Ups
5 Dumbbell Thrusters
6 Push Ups
5 Dumbbell Thrusters
4 Push Ups
5 Dumbbell Thrusters
2 Push Ups

400m Run

Trainer Notes

1. Work through this as quickly as you can, but pace the run slightly. Ideally, your last run time is as good as your first, so play the first very conservative. You can also substitute the run for a row of same distance or bike or double the distance. 
2. You should be able to do your first couple of sets of Thrusters unbroken, but it will be normal to feel like you can't after that as this is a very cardio and shoulder intensive combination. 
3. Recommended weights for the Barbell Thruster is 75lb. for ladies and 115lb. for the fellahs. Adjust from here as appropriate.
4. Recommended weights for the Dumbbell Thrusters would be 15lb. for the ladies and 30lb. for the fellahs. 

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