Tuesday

“If we can learn to replace that negative self talk, with positive and encouraging words, we might actually leave more motivated than ever! It is easy to be confident when you feel good about a workout. It requires effort to find the positive in the ones we don’t feel we performed as well as we wanted. Someone once told me that I will always learn the most about myself from the training days I feel the worst about myself. I believe that. Mostly because those are the days that require me to practice self confidence.”
Confidence

WOD:
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Thrusters x 10 reps (65,95#)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 5 reps
Box Jumps x 10 reps (20,24”)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Monday

Note To Self

WOD:
CrossFit Total
Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder press (10 min max)
3. Deadlift (10-15 min max)

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is

Friday

trophiesWOD:
A.Three sets of:
Back Squat x (1. 5@40%. 2. 5@50%. 3. 5@60%)
Rest 60 seconds
Body Rows x 10-12 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.Two sets for times of:
400m. run/ 500 Meter Row *pick your weakness
Wall Ball Shots x 25 reps (14,20-10′)
pull-ups x 15 reps

Thursday

effort
WOD:
A.
3 sets of:
60 sec forearm plank hold
Rest 45 seconds
Deadlift x (1. 5@40%, 2. 5@50%. 3. 5@60%)
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. 10 min total
Five sets against a 60 second running clock of:
Russian Kettlebell Swings x 10 reps (53,70#)
Burpees x Max reps in remaining time within the min
Rest 60 seconds between rounds.
Score is number of burpees completed during the workout.

Wednesday

“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.”
David Frost

Community: encouragement through spirit and hope.  Today, Kirsten ran with Ellen to help her finish her run in the rain.

Community: encouragement through spirit and hope.
Today, Kirsten ran with Ellen to help her finish her run in the rain.

WOD:
A.
3 sets of:
Strict Shoulder Press x (1. 5@40%. 2. 5@50%. 3. 5@60%)
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Partner leg tosses x 15-20
Rest 45 seconds

B.
Three rounds for time of:
Power clean and jerk x 10 (95,135#)
Walking Lunge x 20 reps *10 per leg
200 Meter Run

Tuesday

“Can you acknowledge that you, and you alone, are in the driver’s seat? Can you silence that inner voice and genuinely believe that each “failure” presents a new opportunity to dig in and overcome that obstacle? When you get kicked to the ground, do you get up because you have to or because you are hungry to regroup and move on to the next challenge?
A Case for the 11th Fitness Domain: Self-Confidence

IMG_5197

WOD:
A. Take 12-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 12 min, 6 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
1 min: Partners flip tire back and fourth 1 rep at a time
1 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down

Monday

i just felt like runningWOD:
A. Three sets of:
200 Meter Run
Rest 2 minutes

B. Three sets of:
400 Meter Run
Rest 3 minutes

Friday

you against youWOD:
Six sets of:
Against a 2 minute running clock, complete the following:
200m Run
Push-Ups x Max Reps
Rest 2 minutes between sets