Wednesday

“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.”
5 Secrets of People With Incredible Inner Strength

Row Row Row

WOD:
Row 5000m. for time.

Tuesday

#crossfit #fitspiration lol, love it!! It is pretty amazing what your body is capable of doing if you just push your self! Find more like this at gympins.comWOD:
AMRAP 7 min:
10 Double-unders (scale to 30 SU)
3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat.
weight comes from floor, but if needed scale to rack.

Monday

Doing the best I can…is actually not the same as, “doing everything I can.”
When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.”
As you’ve probably discovered, great work makes us uncomfortable.
-Seth Godin

anna

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.

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 for.

Thursday

 

Dr. SeussWOD:
A. Power Snatch skill work.
B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch.
C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.