26.4

     Lots of Deadlifts and Kettlebell work will make hands really sad. Do not rip your hands. Scale the movement or sub a movement if it will keep you from ripping. Wear gloves/grips. Dip your hands in glass...whatever it takes. With the exception of the Iocane WOD, today should be pretty gentle on your grip.
     Today is about strategy, skill, and focus. Let your mind tell your body it is capable of more...if your mind wont tell your body, then use your mind to force your mind to tell your body.
     During the Mental Focus Wod, turn your brain off...Then focus it on this picture of Yoda Miyagi.

Yoda Miyagi

So here is the fun news. Team Crossfit Eclipse is making the Trek down I-44 to train with Team OKC soon...and...Female NC Regional Individual Qualifiers Grace Dresher and Tracy Alberty will be hitting a training session with OKC's Indy girls, GK and KRose...So much excitement...My head just exploded

The Dream (AKA Livin tha Good Life)

Oly Strength
1. Strict 15 Min to Find 1RM Thruster (take from rack)
2. EMOM for 10 Minutes
           2 Heavy Thrusters
         
Mental Toughness WOD
This is a 16 minute WOD. Each of the numbers (1-8) represents a 2 minute time block. The first two rounds go like this: 
1. In 2 minutes, accumulate time in a handstand hold, if you fall out of the hold, recover, then get back into the hold 
2. In 2 minutes, run a 400 and rest until 2 minutes is complete. Go from number 1 through to 8 only resting during the time between finishing a 400 and the start of the next 2 minute block.
  1. Accumulate as many seconds as possible in a Freestanding Handstand Hold
  2. Run 400 meters
  3. Accumulate as many seconds as possible in an L-Sit Hold
  4. Run 400 meters 
  5. 2 Minutes to accumulate as many seconds as possible in Bar Dip Hold (high or low)
  6. Run 400 meters
  7. Accumulate as many seconds as possible in a Push Up/Plank Position
  8. Run 400 meters
         Rest 1 minute
4 minutes of Tabata on the Airdyne



  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Pull 4 x 25 meters HAP
1C. Prowler Push 4 x 25 meters
1D. Back Lunge/Pistols 4 x 6
            Walk from GHD to the Prowler with no rest
            Walk back to the GHD, then do Back Lunge/Pistols
            Rest 30 seconds between sets
            Watch the GHD video, don't do back extensions

Skill/Efficiency WOD
AMRAP in 4 minutes
  6 GHD sit ups
  6 pistols
          Minimize your transition time with good set-up
          Before the WOD, practice getting on and off the GHD efficiently.
       This has as much, or more, to do with transition than it does with the movements

Iocane
EMOM for 5 Minutes:
10 KBS (3 pood/2 pood)