Expanding Capabilities While Creating ProgressWorking within your capabilities takes practice because you first have to become familiar WITH those capabilities. Expanding capabilities while creating progress also takes a massive amount of practice.

Being able to find your capabilities is something that I’ve been working on since I was 12. Today’s WOD will bring you whole other level because there are two moves that might feel VERY unfamiliar to you. That is what pushes me to take that next step.

Try Something New

What I love most about bodyweight movement and exercise is that your body tells you right away if you cannot do a move. With practice you get to tell your body that YES I CAN do this. Then there aren’t any repercussions after you decide to make that change.

On the flip side knowing when to pull back is a VERY important skill. Knowing the difference between joint pain and muscle pain is something that I take VERY serious. Teaching that takes empathy. I can empathise because my body is pretty banged up, but VERY strong because of the way I practice.

Joint pain is something that you “KNOW” doesn’t feel right. An instant “zing” of energy pops into your awareness and doesn’t go away for quite awhile.

Muscle pain goes away after about 10-20 seconds. That’s the lactic acid leaving your muscles.

As a result of that lactic acid you’ll find that when you stop moving the pain isn’t so bad and your mind can help get through it.

From joint pain the body gets to dictate that one. You won’t be able to bare much more of the movement and my recommendation would be to stop immediately and move onto the next movement.

So with that, let’s get moving!

WOD #206 Expanding Capabilities While Creating Progress

Warm-Up – 5 Minutes Cardio
1-6 Rounds

  • Double Leg Mule Kick
  • Sit Through Toe Touch
  • Sumo Squats
  • High Plank Jacks

Cool Down – 5 Deep Breaths In Down Dog


Have Fun!

You Got This!

If you have any suggestions for me or want to know more about what I can do for you, then please email me at [email protected]

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Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

Jed Kobernusz’s Coaching Blog
Email: [email protected]

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