LIFT: Back Squat (3-3-3+)
MetCon:
12 min AMRAP
6 Deadlifts (155/95#)
12 Push-Ups
15 Box Jumps (24/20")
"Leave your ego at the door" is one of our gym rules (refer back to your welcome letter if this doesn't ring a bell), but sometimes we get caught up in the colors on the board, or what our workout partner is doing and we think we can do more than we're actually ready for. It's human nature, and we've all done it...but as your coaches, we want to take a moment to bring this to the forefront of your minds and remind you to STOP IT!
CrossFit is a strength AND conditioning program, so let's talk about both components of class.
LIFT - quality is the name of the game here, and you should always use proper form. Never add weight just because your workout partner is lifting more than you. YOUR numbers in YOUR journal are what YOU need to base your lifts on - do not try to impress your friends and do not pressure others into doing more. You're here for YOU - no one else (and don't worry that you might not push yourself hard enough - I think you've learned by now we'll tell you when to step it up if you're not doing so on your own).
MetCon - "more is better" is simply not true. You should select the right color based on what you KNOW you can accomplish while working at a consistently HIGH level of intensity. Short breaks to recover for a few seconds, then jumping back in are fine...but if you have to take a break to rest, waltz over to the water fountain, meander outside for air - you're not working at the right level. Want to see results? Push yourself hard and fast. Working at 75% effort and stretching out the Metcon will NOT help you.
To maximize your gains at the box, take a minute to figure out your real goals...your personal goals...the reason you come to see us and work your butt off each night...and focus on staying true to those goals no matter what's going on around you. Remember, it's all about balance - your strength training, metabolic conditioning, nutrition, sleep, and recovery are all success factors. There's no room for ego in that list, in your head, or in the gym. Leave it outside and 'get comfortable with being uncomfortable' - THAT's how you learn and grow.
MetCon:
12 min AMRAP
6 Deadlifts (155/95#)
12 Push-Ups
15 Box Jumps (24/20")
"Leave your ego at the door" is one of our gym rules (refer back to your welcome letter if this doesn't ring a bell), but sometimes we get caught up in the colors on the board, or what our workout partner is doing and we think we can do more than we're actually ready for. It's human nature, and we've all done it...but as your coaches, we want to take a moment to bring this to the forefront of your minds and remind you to STOP IT!
CrossFit is a strength AND conditioning program, so let's talk about both components of class.
LIFT - quality is the name of the game here, and you should always use proper form. Never add weight just because your workout partner is lifting more than you. YOUR numbers in YOUR journal are what YOU need to base your lifts on - do not try to impress your friends and do not pressure others into doing more. You're here for YOU - no one else (and don't worry that you might not push yourself hard enough - I think you've learned by now we'll tell you when to step it up if you're not doing so on your own).
MetCon - "more is better" is simply not true. You should select the right color based on what you KNOW you can accomplish while working at a consistently HIGH level of intensity. Short breaks to recover for a few seconds, then jumping back in are fine...but if you have to take a break to rest, waltz over to the water fountain, meander outside for air - you're not working at the right level. Want to see results? Push yourself hard and fast. Working at 75% effort and stretching out the Metcon will NOT help you.
To maximize your gains at the box, take a minute to figure out your real goals...your personal goals...the reason you come to see us and work your butt off each night...and focus on staying true to those goals no matter what's going on around you. Remember, it's all about balance - your strength training, metabolic conditioning, nutrition, sleep, and recovery are all success factors. There's no room for ego in that list, in your head, or in the gym. Leave it outside and 'get comfortable with being uncomfortable' - THAT's how you learn and grow.
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