Wednesday 1/18

Strength:

Bench Press

3  @ 70%

3  @ 80%

3+@ 90%

Conditioning:

2000 meter Row, the ultimate rowing test of speed and endurance.

Check out the World Records for indoor rowing.

Challenge:

Find your 1RM Turkish Get-Up …. that’s on both sides people.

 

Tony Blauer’s “Be Your Own Bodyguard” Seminar is coming to Reebok CrossFit One in Canton.  This comes highly recommended.  Who’s coming with me??

BYOB SEMINAR AT-A-GLANCE

INTRODUCTION

* What is behaviorally- based Self-defense?
* What the bad guy wants
* What the bad guy doesn’t want
* Victims & Victors: A word to the Why’s

FEAR MANAGEMENT

* Biological vs Psychological Responses
* The ABCs of Self-defense
* The Cycle of Behavior: how to make tough decisions now

AWARENESS & AVOIDANCE

* The 3 D’s
* The Non-violent Posture
* CWCT & Anticipatory Self-defense

YOUR 24/7 ARSENAL

* Personal weapons
* Natural mechanics vs complex motor skills
* The SPEAR

COMMON SCENARIOS

* The Matryoshka Metaphor
* Stun & Run Recipe: NVP/Choice Speech/CWCT/Engage

SCENARIO ASSESSMENT: HOW TO EVALUATE YOUR ROUTINE

POD-WOD: CrossFit Compliant WOD for Self-Defense

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