CrossFit WOD, September 11, 2019

Fish Out of Water

Daily Mindset
Warm-up
**"Nothing is ever attempted if all possible objections must first be overcome." – Samuel Johnson**

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something *will* stop us. Even if it *might* go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Metcon
Fish Out of Water (Time)
For Time:
2,000 Meter Row

Directly Into…

10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief":
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

ROW
* Pacing wise, it is clear that we need to pace the 2K row (different than a max effort).
* The real question is, how much do we pace.
* Let’s visualize a pace of 2K race pace plus about :10-15 seconds.
* It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 10 rounds that follow

## THE CHIEF
* "The Chief" is designed in a way that allows you to keep the intensity fairly high
* We go from a lower body pull, to an upper body press, to a lower body press
* The power cleans are the only movement we would likely stop on
* Let’s aim to complete these ‘touch and go’ if possible – with quick singles being the next best option
* No other movements interfere with the upper body press, so look to complete all 6 push-ups straight if possible
* The air squats are the easiest of all the movements, so we can use those as the pacer
* Find a pace that allows you to get back to the bar and attack the cleans