WU: Go through all movements; make sure you know how to do everything;
WOD: “Scars”
30 KB swings 44/30
400m run
30 Box Jumps;
200m run
20 Clean and Jerks 75/55- go from ground to overhead
100m run
20 WallBall to a 10 ft target- 20/10
100m run
10 Overhead Squats 75/55
200m run
10 Burpee Pull-ups
400 m run
FOR TIME!
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NO CLASS ON SATURDAY. Have a great 4th of July.
2. When in doubt, just take the next small step.
WU: Stretch; do max L-sit on the parallettes; Do max L- Hang from rings; Practice your kipping swing;
WOD: Push Press 3×3x3×3x3
Finisher Skill: Push Jerk w/ PVC
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1. Life isn’t fair, but it’s still good.
WU: Stretch out; we will work on our running form and drills;
WOD: “Griff”
run 800 m
run 400 m backwards
run 800 m
run 400 m backwards
for time
The only weight you should care about is how much are you lifting.
Get off that damn scale. Matter of fact, pick it up and put it away. Put it in the place next to the Christmas ornaments, or have some fun and throw it around the backyard like a frisbee into the concrete garage wall. That will at least make you feel good for a little bit. Don’t let it be in your sight. Out of sight- out of mind. The only time I would prefer anyone to go on a scale is when they feel awesome about themselves. Only when you feel you look good, feel good, have tons of energy and are performing workouts and “other activities” well. Then, when you look down at the little whitebox of evil, realize this is the weight you should like and is good for you, NO MATTER what the number is. Try it- only weigh yourself when you feel good.
The next part of this blog I will explain my idea of why the scale is junk. I hope no one gets too offended by the following remarks; if you, do i’m sorry that you don’t feel the same way and can’t see my perspective. First I will start my answer to why the scale is junk with another question- What does the scale do, really? Does it tell you how healthy you are? NO. Does it tell you how to change the number it gives? NO. Does it tell you that maybe you drank a lot of water today and that’s why it is heavier by 2 pounds? NO. Does it make you feel bad about yourself when it’s not what you were hoping for? YUP. Don’t get me wrong, it is a tool, but that is all it is - a tool. It doesn’t tell us how we look, feel or perform. Society has screwed people’s minds to base their enjoyment, quality of life and confidence by that stupid number that blinks when you step on it. It is a tool that, in my opinion, is the most overused and manipulated number in society today. It is a tool to tell us weight, not how we should feel about ourselves.
Everyone has an ideal weight, but no one can tell us what that is by a chart of height, frame and size of your pinky toe. You have all heard of body mass index (aka BMI or BS). According to that chart, I am underweight for my size and frame which would make unhealthy. What a load of crap. The way you should find out if you are overweight or underweight is by looking at what you can do. Can you lift, throw, jump, run and do everyday activities? How well can you do them? Would losing a few pounds help or hinder your overall level of fitness? Once you decide if losing or gaining weight will increase the majority of your ten physical fitness attributes then you know what you should do. Why base everything off your level of fitness and performance instead of the number on the scale- because fitness directly effect your quality of life. The better your fitness, the more you enjoy playing with your kids and hiking through trails. The longer you live and are able to play with your grandchildren and show the young-ins that grandma and grandpa have mad skills. That is what life is all about.
Here is an example that drives me nuts- The person who smokes to lose weight or stay skinny so they feel good about themselves. They might lose weight, sure, they most likely will die younger and live a lower quality of life because they aren’t healthy and can’t walk up a flight of stairs without coughing up a lung.
As extreme as this is, it’s truly not much different when people eat very little or try to starve themselves to lose weight. They might do it and they might even feel good because a scale says they lost weight, but how good is that person feeling about themselves. They a fragile. Over time if they trip on a curb they may break like a glass vase. It might even look good but you have to be sooo careful not to break it.
To wrap this up- Get off the damn scale and feel good about yourself because of what you do or what you are working on doing, not because a stupid piece of plastic blinked 5 pounds more then you expected. Ask yourself how do you look, feel, perform and what’s your quality of life. If you need to be lighter or heavier to achieve the fore-mentioned, do it through healthy nutrition. Don’t cut corners.
Oh yeah, when you get to the point of feeling in tip top condition give the scale the finger for me
Looking Good on the Pose Running, Guys
WU: Stretch; Attempt full ROM Pull-ups; Kipping with PVC Pipe drills; Try Kip swing on rings
Skill: Good Mornings
WOD: 3 rds for time of:
20 Abmat Sit-ups
20 KB Swings 45/30
20 K2E
20 Good Mornings 45/35
Scaled WOD:
3 rds for time of
12 Abmat Sit-ups
12 KB Swings 30/13
12 Jumping Knee Tucks
12 Good Mornings with PVC Pipe
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One week to go on the Nutrition Challenge. Stay Strong
WU: Stretch; drink water; plank for 1 min; practice box jumps;
WOD: “Tabata Something Else”
tabata protocol (20 secs on 10 secs off) for 8 rds each of pull-up (row), Push-up, sit-up; squat for a total of 32 intervals.
Post score to comments
Finisher: planks for 1 min and hollow rock for 1 min
WU: stretch out; we will review your running drills and technique;
Skill: Negative Pull-ups; Isometric Pull-up hold
WOD: “Nicole”
AMRAP in 20 mins of: 400m run and max Pull-ups*
*If you can’t do a pull-up you will substitute in 5 Isometric Pull-up holds into the negative (I’ll explain the jargon)
Post your rounds and total number of pull-ups completed.
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Stay strong in the nutriton challenge- only 1 1/2 weeks to go.
To all of the father’s and especially my dad-
Happy Father’s Day
Must of been a good one
WU: Stretch out; Do warm-up sets of press, backsquat and deadlift.
WOD: “CFT” or “CrossFit Total”
Deadlift 1
Backsquat 1
Press 1
Add up your totals for your CFT
Post totals to comments
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13 days to go in the nutriton challenge. Check out this video on why you should eat meat for your protein source. (thanks to crossfit.com)
Kids Overhead Squat
WU: Stretch; do 10 mountain climbers and 10 sit-ups for 5 rds; work on squat depth in the thruster;
WOD: “Fran”
21-15-9 of:
95/65 # Thrusters
Pull-ups
For time.
(scale weight to as heavy as you can go; and scale pull-ups for chair rows or Jumping Pull-ups; 1 PU = 2 Chair row or 2 JPU)
Post time, load and modifications to comments
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Halfway through the nutriton challenge. Keep it up.
Run Bob Run
WU: Stretch; work on squat technique with the med ball to help with depth; Do 20 Butterfly abmat SU; Try doing some negative Pull-ups;
Skill: Negative Pull-up
WOD: 100 perfect push-ups for time;
Everytime you rest or form breaks down- run 200 m.
A perfect push-up is chest only touches the ground with full extension at the top. You can do them from your knees but must have your hips extended with full ROM.
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18 days to go on the nutritional challenge! keep it up everyone. Send in your journals to make sure you are dialed in for your best workout performance and longevity.
