28 September 2017 – WOD


A) Conditioning: Speed Endurance (Speed/Power & Capacity)
A1) Plate hops
3 x 15 seconds for max reps
– Rest 1 minute between attempts

A2) 8 rounds, each for time
X plate hops (average from A)

Immediately into...

20 seconds max effort assault bike

– Rest 2 minutes between efforts

B) Gymnastics
Strict ring dips
Strict pull-ups


A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something, that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Which of the 4 statements do you agree with most:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you think represents a fixed mindset, and which a growth mindset?


- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate