The WOD - THUR, 09AUG12

An excerpt from the Earth Book of The Book of Five Rings The Classic Masterpiece by Miyamoto Musashi - go rin no sho. . .
Those who sincerely desire to learn my way of strategy will follow these rules for learning the art:

• Do not harbor sinister designs. Think honestly and truthfully.
  
• The Way is in training. One must continue to train.
  
• Cultivate a wide range of interests in the ten skills and ten arts. Then one can definitely find the benefits of hyoho and develop oneself.
  
• Be knowledgeable in a variety of occupations, and learn the thinking of people who work in them.
  
• Know the difference between loss and gain in worldly matters.
  
• Nurture the ability to perceive the truth in all matters. It is important to build up an intuitive judgment and understand true values.
  
• Be aware of those things which cannot be easily seen with the eye. Develop intuitive judgment and a mind that freely controls one's body.
  
• Do not be negligent, but pay attention even to the smallest details. Keep them in mind all the time, so as to avoid unexpected failure.
  
• Do not engage in useless activity. Do not argue about useless things. Concentrate on your duties.
  

It is important to start by setting these broad principles in your heart, and train in the Way of strategy. If you do not look at things in a larger context it will be difficult for you to master strategy. If you learn and attain these principles, you will never lose even in individual combat against twenty or thirty enemies. First of all, you must set your heart on strategy and work earnestly while sticking to the Way. With time you will be able to beat men with your hands, and to defeat people by using your eyes. When through training you become able to freely control your own body, you can conquer men with your body. And because strategy develops the mind, with sufficient training you will be able to beat people with your spirit. When you have reached this point, will it not mean that you are invincible? Moreover, in large scale strategy the superior man will attract and keep able subordinates, bear himself correctly, govern the country and care for the people, thus preserving the ruler's discipline. The Way of strategy is to be self-reliant, not losing at anything, to guide others, to gain benefits and honor, and to make peace with others. Warmup: The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion. The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal . 1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by: Skill: Pistol 10 per leg Followed by:
WOD:
4 Rounds For Time:

Advanced
• TTB, 10reps
  
• Sotts Press, 85/55#, 8reps
  
• Bear Crawl, 1 lap in gym
  
  
  Rx
  
• KTE, 10reps
  
• Sotts Press, 45/30#, 8 reps
  
• Bear Crawl, 1 lap in gym
  
  
  Intermediate
  
• KTE, 8reps
  
• Sotts Press, 30/15#, 6 reps
  
• Bear Crawl, 1 lap in gym
  
  
  Novice
  
• Leg Lifts, 8 reps
  
• Sotts Press, 15/PVC#, 6reps
  
• Bear Crawl, 1 lap in gym
  
  

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