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Take a Walk

By Jake | In Uncategorized | on January 18, 2014


At Intrepid we engage in movements that some of us never really practiced growing up. I can tell you that I never squat or did any Olympic weight lifting as a kid. The only type of “clean” I knew was when my mom would yell at me to clean my room. Now, I am so grateful that these movements are part of my daily routine. There is still one movement that I wish I would make more time for in my everyday routine. It is actually a something that we could benefit more of. It is the simple movement of walking. At the end of the day, especially after many hours spent behind the desk or sitting in traffic, the last thing we want to do is come home just to get back up and go for a walk.  We already got our WOD in so there is no reason to do any more activity. It would be time consuming to move at a slow pace for 15-20 minutes, right? The first thing I do when I get home from the gym is take my dog for a walk. Not only is it beneficial for the dog, but it helps me to relax after the adrenaline rush from a WOD. The main thing I notice during the walk is that I think a lot. My mind replays the day as well as what I need to do the following day. It is a great way for the brain to be stimulated. Brain stimulation or thinking in general happens to be part of Mark’s Daily Apples post on 17 Reasons to Walk More This Year. I don’t want to touch on all 17 reasons, but below I picked out my 3 favorite reasons:

1)      Reduces stress- The stresses of life can build up if we let it. Most of us at Intrepid live near the beach. Take the 15-20 minute stroll on the beach and notice all that tension slowly go away. Nothing like crashing waves and a breeze to put you at ease.

2)      Requires no equipment- Pair of legs and a surface to move on and you are good to go.

3)      Can be a kind of meditation- I mentioned that I like to think during my walks. Some folks use the time to let their minds clear and be relaxed.

Adding a few more steps to your day isn’t a bad thing at all. One of my favorite things to do during the work day is to get up every couple of hours and take a stroll to the other side of the building and back. Usually I do it when I am feeling sleepy behind my desk. It is a great way to get some energy in the system. Find the rest of the 17 reasons by clicking on the above link. Is this read motivating enough to get you to walk just a little more? Hopefully it is.

WOD 01.18.13

Team of 4- 2 Men 2 women (Pick Your Poison)

Complete 2 full rounds in 30 Minutes of:

  • A) 1 Rope Climb / 12 DB Snatches (60/40)
  • B) 2 Rope Climbs / 6 DB Snatches


  • A) 4 Clean & Jerks (155/105) / 20 WB Shots
  • B) 8 Clean & Jerks / 10 WB Shots


  • A) 20 Toes to Bar / 100m Run
  • B) 10 Toes to Bar / 240m Run

*For each couplet, 1 male and 1 female whill choose A or B and complete 1 round while teammates rest. Switch after each round until each pair has completed 2 rounds total. Each team will share one rope, but will have one DB/Barbell/WB for the men and one set for the women to share. The pairs can change from one section to the next.

**Each team must go through the entire workout twice to finish

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