WOD: 3 Rounds of:
5 Shoulder presses, then immediately to
Max chin over bar hold (seconds)
Rest 1 minute
Max rep strict pull-ups, then immediately to
Max overhead bar hold (shoulder press grip, using same weight from above, in seconds)
Rest 1 minute
Use a weight for the shoulder presses that is challenging for 5 unbroken reps (not a 5-rep max weight), and stick with it for the remainder of the workout. If you cannot do strict pull-ups, do kipping. If you cannot do kipping pull-ups, use a band and do strict reps.
1st round 9 pull-ups
2nd round 6 pull-ups
3rd round 7 pull-ups
Didn't keep track of the time I was doing the static holds but I felt i did fairly well, holding on until my body was trembling and then hung on a bit more after wards.
I am highly appreciative of our coaches.
CrossFit State Of Mind
"If you think you’re beaten, you are,
If you think you dare not, you don’t.
If you’d like to win, but think you can’t,
It’s almost for sure, you won’t.
If you think you’ll lose, you’ve lost.
For out in the world we find -
Success begins with a person’s will,
It’s all in the state of mind.
Full many a race is lost
Before a step is run
And many a coward falls
Before the works begun
Think big and your dreams will grow
Think small and you’ll fall behind
Think that you can and you will
It’s all in a state of mind
If you think you’re outclassed, you are,
You’ve got to think high to rise.
You’ve got to be sure of yourself
Before you can win the prize
Life’s battles don’t always go to the stronger or faster man
But, sooner or later the man who wins
Is the man who thinks he can,
It’s all in the state of mind"