Halloween WOD

Halloween WOD

Catch me if you can! We didnt keep an official score on this WOD just dont get caught or burpees!

5 station WOD 2 work rows 2 people going every 3o sec. with 5 min. working time

5 Squat Cleans 135/95

5 different size box jump overs


10 sit ups

10 plyo push ups

10 ring dips

10 wall balls

Breaking the Mental Barrier….Your body can handle more than your mind thinks it can

Breaking the Mental Barrier….Your body can handle more than your mind thinks it can

Breaking the Mental Barrier
Written by Josh Bridges

The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.

One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.

Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”

Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Check out more of Josh on the Rogue Athlete Site here.

GRACE….Another Benchmark MAKE sure you are jounaling!!!! Weights, times, how you felt what you ate that day how much sleep etc…


Ground to Overhead 135/95


Practice those DU’s

Practice those DU’s

Make sure that you are working on your weaknesses before and after WODS.  Especially those dreaded double unders 🙂 Also look into getting a rope that is measured just for you.  RX makes a great rope! http://rxjumpropes.com/


Jumping rope combines speed, agility, coordination, balance and even endurance into a single movement. Advanced jump rope moves, such as the double-under, add a power component as well. The two basic types of jumps are the single-under and the double-under. Single-unders are regular jump roping where the rope passes beneath your feet once with every jump. Double-unders are where the rope passes underneath your feet twice with every jump.

Requirements for the double-under: The jump rope passes under your feet two times with a single jump.

Double-unders are a difficult skill to learn, so don’t get frustrated. Add a couple minutes of double-under practice to your warm-up and you will be a pro in no time!

Here are a few tips to perfect your double-under:

  • Look straight ahead to maintain balance.
  • Keep body upright and balanced with the weight on the balls of the feet.
  • Jump only high enough to clear the rope (1 inch off the ground)
  • Land lightly on the balls of your feet.
  • Keep your elbows close to your sides.
  • Relax and don’t forget to breath!


SHort & FAST

25 Double Unders

10 Deadlifts

25 Double Unders

600 Meter Run

10 Deadlifts

25 Double Unders

10 Deadlifts