Friday

alpaca fridayWOD:
A. Three sets of:
Deadlift x 6-8 reps @ 60%
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 20 Calories
Burpees x 20 reps
Wall Ball Shots x 20 reps (14,20# 10′)
Kettlebell Swings x 20 reps (35,53#)
Hand release pushups x 20 reps
Pull-Ups x 20 reps

Thursday

“George Sheehan, in his classic tome Running and Being wrote: “I do my best. I remain patient and enjoy. And most of all I make no judgments except about effort. There I demand the most and more.” If you’ve demanded the most and more of yourself, there is no reason to hang your head. So you are not as good as others on a workout. Fine. They are not as good as you in other ways. Celebrate their success and move on. Celebrate your commitment to effort and move on. Your score is not you. It’s a reflection of who you are at this one moment in time. That’s all it ever was. If we truly leave our egos at the door of our CrossFit gyms, then we should post our scores — good, bad or mediocre. Don’t be afraid to tell the world, “This is me.”"
I Only Got 306 Fewer Reps Than Talayna

WOD:
A.
3 sets of:
Press x 8-10 reps @ 50-60%
Rest 45 seconds
Plank from Elbows x 30-45 seconds
Rest 45 seconds
Russian Kettlebell Swings x 20 reps
Rest 45 seconds

B. 3 rounds, each for time:
400m. Run, 2 min rest.

Wednesday

Can't wait to go backWOD:
A. 
Take 10-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 20min, 10 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
2 min: Partners flip tire back and fourth 1 rep at a time
2 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down (light-moderate loading)

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