WOOHOOO! It's Finally here. We have been training the Olympic Lifts, snatch and clean & jerk, for 6 weeks to get us all ready for the CrossFit LiftOff powered by Rogue. Today, in all of our classes, we are doing Event 1 - max effort snatch and Event 2 - max effort clean and jerk.
You have as many attempts as you like. If you increase weight and have a failed attempt, you may reduce weight and try again. This is meant to be FUN for everyone. If a single rep max is not appropriate for you today, you may establish a 2 or 3 rep max. Good luck!
Pumpkin Chicken Chili from Primal Palate
11/30 Mental Toughness Thursday
Zack and Meg do pistols.
Every Thursday I share thoughts on developing mental toughness. Sometimes I share my own words, or I share those of others I respect and value. I have shared a few fantastic nuggets from Commander Mark Divine in the past such as feeding the courage wolf and box breathing to control your stress. I have read Commander Divine's Way of The Seal book (if you haven't, do it now) and loved how he teaches real methods for developing mental toughness.
Commander Divine also has a podcast to which I subscribe. Sometimes the podcast is on mental toughness, sometimes it's on training methods, sometimes it's on nutrition. It always makes me think and gives me new tools and ideas I can immediately use in my own personal and professional pursuits.
Today I'm sharing his most recent podcast. It features his new introductory chapter to Way of The Seal. Commander Divine discuss how to deal with volatility, uncertainty, complexity and ambiguity in our lives and how to make decisions even when it’s hard. I hope you enjoy listening as much as I did.
Please share in the comments a podcast you regularly listen to to help you develop mental toughness.
11/30 Whole Life Wednesday
Last year's Row'd Royalty team finished in the top 15 in the WORLD!
Our next Whole Life Challenge starts January 20th. The WLC is changing from an 8-week challenge to 6 weeks. This new In-Season-Off-Season format allows for 4 six-week challenges per year with 6 weeks off in between each challenge. The WLC folks decided to make this change because:
"We know what doesn’t work for long-term results — working harder, pushing more, or giving greater effort, time, or intensity. In fact, contrary to what we see in the high-speed, success-driven, fast-paced culture of the modern world, pushing harder for longer and expecting to get more done in less time are sure-fire paths to breakdown, burnout, and long-term failure.
We have formed our New Year Whole Life Challenge and you can enroll TODAY! Make the commitment to your health, body and sanity. You know you need to change something. Now it's time to do it! Click on the image below to join our team
11/28 Technique Tuesday
Jeremy doesn't have far to throw when he does wallballs.
Wooohooo! We're gearing up our MetCon engines for the CrossFit LiftOff powered by Rogue. You can expect that Event 3, the test of GPP (General Physical Preparedness) will be a classic CrossFit MetCon. The last 2 years Event 3 has been in the 12-15 min range. We will do Event 3 on Saturday! Perhaps it will include wallballs!
Double unders are a skill that continues to elude so many people. Of course the way to get your first double under is to practice. Really, you ought to invest in your own jump rope and put a good 10 mins everyday to practice. If you're not sure where to start with your daily practice, today's Technique Tuesday video will help you. Practice, practice and all is coming.
March 26 - May 3 OCR Training with Coach James
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!