Week 3 Day 1, Monday April 05, 2010

Goal for the workout:
Execute workout at an even, consistent pace.

WOD: Guerilla Camp

Element 1
Med rounds (3-5) of:
Run width of field
25 Squats

Element 2:
Med Rounds (3-5) of:
Run width of field
25 Push Ups

Element 3
Med Rounds (3-5) of:
Run width of field
25 Sit Ups

Element 4
2 rounds of:
Heavy (20-65lbs) KB Waiter Carry (switch arms)
Hold the kettlebell straight up with elbows locked.
Walk the length of the field, switch arms and walk back.
Do this twice.

Element 5
Heavy Rounds (4-6) of:
10 Kettlebell Swings
20 Sit Ups

Element 6
Heavy Rounds (4-6)
10 Med (10-50lbs) KB SDHP
20 Sit Ups

Beginner/Intermediate
In elements 5 and 6 change sit ups from 20 to 10

Advance/ Elite
Push through the workout at a pace you can maintain. Take as few breaks as possible.

To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

Mental Preparation in swimming

This is for swimming but carries over to mental prep in general as well. Thoughts?