WOD @ allandnieva.me

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
— Andrew Carnegie

I’ll be the first to admit that I’m not a gifted athlete. I get good at what I do because I consistently work at it. So in a group of average people, I’ll stick out, but compared to real talent, I wouldn’t even get noticed.  That’s ok with me. I don’t compare myself to top athletes and neither should you. Compare yourself with how you were yesterday.  If stay consistent with a training plan, you’ll end up becoming a better version of yourself which, will inevitably, will be a better version than an average group of people.

I try to create my WODs as guidelines that can be followed by people of differing levels of accomplishment.  We’re all at different stages in our training and fitness levels, so please remember this as you read my WODs.  If I was training you, each of the exercises in the WODs would have an explanation and demonstration to follow.  However, I’m not there to motivate you or guide you, so it’s important take your time in learning each of the moves, then figuring out how much to push.  If you stay consistent with it, you’ll eventually find your limits and learn how to push *just* enough each time so that you continue to improve on everything you’ve built.

Use my WODs as a starting point. If you’re more intense, then repeat the WOD or increase the reps and or sets.  If you’re still new, then keep the same number of sets, but lower the reps and focus on breathing and form.  Just stay consistent with your training and you’ll find yourself improving.

Yesterday, I went for a run so that I could focus on just getting in a good body weight workout in this morning.

So let’s get to it!

WOD 9-17-14

Warm up: Jump rope (5-15 minutes)

Main set:

  • 10 burpees
  • 15 crunches
  • 5 pull-ups
  • 10 hanging knee raises

Repeat 4-10 times at your own pace. You’re not racing. Just get the sets one at a time.

That’s it!

Cool down with a serious stretching session, rehydrate, and get in a good meal.

See you on Friday!


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