 Don't forget - "12 Days of Christmas" workout tomorrow, so plan to pair up and stay a little longer than usual. FUN, FUN, FUN!
Strength: Clean & Jerk Conditioning: 8:00 AMRAP 10 Pistols 10 Renegade Rows 50 Singles  Wonderful, wonderful, wonderful job with the Turkish Get-Ups yesterday! Whether you were just learning the movement, working through using 10# more than ever before, or balancing a super heavy barbell, you guys all did great!
Strength: Find 1RM Snatch Conditioning: 5 Rounds, not for time: 4 Broad Jumps (6') 6 Renegade Rows 8 Weighted OH Lunge Steps "If you're tired of starting over, stop giving up" <-- What a great message! You guys are all doing awesome on your goal work - just remember it's so much easier to maintain than it is to start over (workout frequency, nutrition, sleep habits, etc). Stick to the plan - even when it gets difficult - and you will amaze yourself. Promise!
Strength: 20-Rep Back Squats Conditioning: 8 min AMRAP 6 Renegade Rows 8 Alternating-Arm DB Snatches 10 DB OH Lunges
A friend sent this over the other day, and we think it's worth sharing. Take a peek...
2012 HANDBOOK Health: Drink plenty of water. Eat breakfast like a king, lunch like a prince, and dinner like a beggar. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. Live with the 3 Es - Energy, Enthusiasm and Empathy. Make time to pray. Play more games. Read more books than you did in 2011. Sit in silence for at least 10 minutes each day. Sleep for 7 hours. Personality: Don't compare your life to others. You have no idea what their journey is all about. Avoid negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. Don't take yourself so seriously. No one else does. Don't waste your precious energy on gossip. Dream more while you are awake. Envy is a waste of time. You already have all you need. Life is too short to waste time hating anyone. Don't hate others. Make peace with your past so it won't spoil the present. No one is in charge of your happiness except you. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away, but the lessons you learn will last a lifetime. Smile and laugh more. You don't have to win every argument. Agree to disagree.... Society: Call your family often. Each day give something good to others. Forgive everyone for everything. Spend time with people over the age of 70 & under the age of 6. Try to make at least three people smile each day. What other people think of you is none of your business. Your job won't take care of you when you are sick. Your friends will. Stay in touch. Life: Do the right thing! Get rid of anything that isn't useful, beautiful, or joyful. However good or bad a situation is, it will change. No matter how you feel, get up, dress up, and show up. The best is yet to come.  This is it! TONIGHT IS YOUR LAST CHANCE TO SIGN UP for Saturday's "Beat the Streets" fundraiser for Steve's Club (to help bring CrossFit to at-risk youth in Nashville). Be sure to put your name on the board or email [email protected] to register. Share this link to spread the word, make a donation, and let us know you're attending. No regular class on Saturday. Fundraiser WOD starts at 10 a.m.
LIFT: Deadlift (5-5-5) MetCon: 8 min AMRAP 10 Pistols 10 Renegade Rows 100 Singles  Uh Oh! The CrossFit Games WOD 12.3 was announced last night and it's a good one! This one includes box jumps, push press, and toes-to-bar; it will be pretty taxing on those shoulders, so be sure to do a little extra mobility work as you prepare for Saturday.
LIFT: Front Squat (3-3-3+) MetCon: 10 min AMRAP 10 One-arm DB Snatch (25/20#) 10 Renegade Rows 10 Abmat Sit-ups As always, scaled options are on the whiteboard.  WOD 1 for the 2012 CrossFit Games posted last night. Can everyone say "YAY BURPEES!?!?" We'll dig in more on Saturday.
For now, put that in the back of your mind because we're celebrating Amanda Sutter's birthday with the CrossFit benchmark WOD "Karen." Now let's hear a little "YAY WALL BALL" from everyone! LIFT: Renegade Rows MetCon: "Karen" (150 WB for time) As always, scaling options are on the whiteboard...and remember, it's about how fast you can get through the workout with GOOD TECHNIQUE. 'No reps' are a plain-and-simple waste of energy. |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
Archives
January 2018
Categories
All
|
RSS Feed