Quick WOD, Mobility, and 14.5 Analysis


“Self-respect is the root of discipline: The sense of dignity grows with the ability to say no to oneself.” – Abraham Joshua Heschel

This is another one of those quotes that I find that contains enough wisdom to pretty much sum up my philosophy in life! Because we all know how wise I am.

Pablo and Owl

Pablo and Owl

After finding this quote I was going to post a picture of an owl underneath to symbolize wisdom and poke fun at myself for writing about my possession of great wisdom. Looking for a cool picture of an owl I stumbled across this one of Pablo Picasso holding a baby owl. How can you find a picture like this and not post it? Though it may not have much to do with the quote or motivation, its just flat out cool! Enjoy.


“Faun with Stars” by Picasso

And to finish off this total tangent, here is one of Picasso’s paintings from later in his life. There’s an interesting story behind it and the imagery contained within which you can read about here. Again, this has absolutely nothing to do with the motivational quote or training; just something cool. Need to keep it fresh and educate you here on D-S-P. Expand your mind!




Back on topic!

By now you realize my go-to-for-WOD-advice groups are the Barbell Shrugged and Athlete Cell crews. Here are their takes on 14.5. Take away and use what you can, then go crush this WOD. Finish the 2014 Open strong!

Athlete Cell:

Barbell Shrugged, with some of Chris and Christmas’s Hot Tips, all you need:




Warm-up: Stretching with PVC, 5 x 60 single unders barefoot, 5 HRPU x 3, 8 KB swings @ 35lbs x 3, 10 A/S x 3.

Conditioning WOD: For time – 400m row, 40 KB swings, 30 pull-ups, 20 KB swings, 10 pull-ups, 400m row.

  • Time: Forgot to start the clock. It will remain a mystery…

Core: Ring plank 3 x TF.


If the weather cooperates I’m going to get out on a bike ride this afternoon. If not theres going to be lots of…..


Update: The weather didn’t cooperate. Shocker.


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