Matt is committed to a minute of weighted plank hold.
Today is the last workout in our two weeks of repeating workouts. We hope you enjoyed repeating some of these oldies but goodies. Did you see improvement? Were your times faster or your loads heavier? Repeating workouts is one of the ways we measure your fitness and improvement. Seeing improvement and fitness gains is a real motivator to stay committed to your fitness practice. Commitment, is of course, a mental toughness virtue.
Commitment to a practice, be it CrossFit, yoga, meditation, or any of our weekly lifestyle practices, is the only way you'll enjoy lasting change. Commitment, however, requires the integration of a whole suite of other mental toughness attributes.
Commitment requires discipline, consistency, and focus. What was the last thing (or person) to which you committed yourself? Relationship commitments are common in our culture. What about your commitment to yourself? How often have you committed to a healthy lifestyle only to fall short? Our commitment to ourselves is arguably the most important. If we do not take care of our body, mind, and spirit, who will do it for us?
We are here to help you stay committed to a fitness practice that has a profoundly positive impact on your physical, mental and spiritual health. Thank you for trusting us.
Today's workout starts with some gymnastic skill and strength work. Archers are a ring exercise that helps you develop shoulder strength and stability. Hollow holds help you develop lower abdominal awareness and strength. Once you've completed the short 10min EMOM, you will move your bodyweight horizontally and vertically.
Coach Leslie created today's workout many years ago. It is intended to be completed in less than 12 mins. If needed, break up the first round of squats into 2-3 sets. Then try for 2 sets and then unbroken reps for the remaining rounds. The burpees, of course, require commitment. Good luck!
Every minute on the minute for 10 minutes alternate between:
30 sec hollow hold
21-15-9 reps for time of:
Back Squat at bodyweight
Compare to Sep 30, 2014
We are celebrating the Fourth of July by honoring three female heroines. Friday, Saturday and Monday we're doing the only 3 female Hero workouts CrossFit has created. Monday, July 4, we will have only ONE CrossFit class at 10:30am.
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!