Karabel-ish

JT Scott | 11/26/2017 | 7

I love the blog here because it gives a great record of where we’ve been.

For example, today we’re doing a variation of a workout that we did twice in 2016: Karabel. It mashes up “Isabel” and “Karen”, which we did back in early March of 2016. A quick search on the blog digs up those three posts, and if you kept a journal or posted your results to the comments (like Eoin, Roger, Niki, and Josh) you’ll be able to see how you did back then and have an idea of how to scale this and what kind of target you’re looking to beat.

After all, PRs aren’t just things you get on strength lifts: you can also PR your number of unbroken Double-Unders, or your number of pullups, or your time on a benchmark workout! If you’ve posted to comments or kept a journal, workouts like these can really help you leverage the information in your journal for setting expectations for today and potentially giving yourself the excitement of knowing you hit a PR!

The other great value of having a journal – which in some ways this blog is, for me – is that it can remind you of where you were back in the day. The last time we did Karen was the Monday after I announced my candidacy, and I had a few things to say about that in the blog:

Training consistently gets results. Sometimes it’s in the heat of competition that all that training pays off.

I had a PR this weekend as well – no, not on my sleep goal. (That’s still a work in progress.) But I did go out knocking on doors for the first time and introducing myself to people in my campaign for Ward 2 Alderman. This is a new endeavor for me. I’ve never run for office before, and I’ve certainly never gone door to door asking strangers for their votes.

But the thing is, I’ve been training for this my whole life. Listening, caring, and working hard to be effective in a wide range of situations. This is just a new way to apply skills and strength that I’ve built up over a lifetime of hard work.

So let’s all get on the train to PR City together, y’all. It’s nice there.

What an amazing thing to look back on after 8 months of effort and see the progress made towards your goals! I encourage you to post your results to the comments today so that months from now you’ll be able to look back and do the same.

For the workout today, we’re breaking up Karabel a little bit less than usual. This will mean your wall-ball sets are a little bit longer, but you should still strive to go unbroken on them. At the same time, getting to go at the power snatches twice in a row will give you a chance to pay attention to your form, notice anything that wasn’t quite right on that first rep, and fix it right away on your second attempt. The bigger sets may slow down the reps a little bit, but you’ve got a good shot to make up the delay by having half as much time lost in the transitions.

WOD
“Karabel-ish”
15 Rounds
10 Wallballs (20/14)
2 Power Snatches (135/95)

* 22 minute cap