WOD Blog

Happy New Year!
We wish you and your family good health, abundance and prosperity in 2017.

Remember: 10:30am class only with Coach James tomorrow.

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12/31 New Year's Eve!

12/30/2016

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Join Coach Leslie at 9am for the unknown and unknowable.

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Siri, Alena and Matt demonstrate two of the ways we do push-ups.
It's Foodie Friday! Today I am sharing my absolute favorite chili recipe. The secret to this amazing chili is the unsweetened cocoa. It makes the chili super rich and flavorful. The recipe is from Well Fed. Enjoy!

Today's Workout
Cindy XXX
As many reps as possible in 20 min of
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
This workout, as prescribed, is used to determine your Beyond the Whiteboard Bodyweight Fitness Level. Don't have a Beyond the Whiteboard account? Contact Coach Leslie and she'll set you up.

Cindy XXX is a long bodyweight chipper. Many of us might not get through all of the reps, that's ok. Just do your best to get through as many reps as you can. SCALE this workout, especially the pull-ups and push-ups, to the easiest versions you can do. This is A LOT of volume. If you're a new CrossFitter, less than 3 months, repeat this rep scheme: 5 pull-ups, 10 push-ups, 15 squats, as many times as possible in 20 mins. This is also known as Cindy. If you've been CrossFitting for less than 6 months, reduce all reps by 5. Good luck!

We are working endurance, stamina, speed, coordination, flexibility, and mental toughness.

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12/29 Mental Toughness Thursday

12/28/2016

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Sarah A. and Brian grind through thrusters.
Improvise, adapt and overcome. This has been our mental toughness theme for the past three weeks. We've discussed improvising solutions to a problem, adapting our actions for changing situations, and today we look at overcoming obstacles.

The ability to overcome is a mental toughness trait that is really difficult to train and develop. It, perhaps more than the other mental toughness traits, is more dependent upon your inherent outlook on life. Are you a glass half empty or half full person? If you're half full, it's easier to develop your ability to overcome the shitty things life throws at you. Now, you can develop a more optimistic outlook, and it takes daily practice. It takes a daily gratitude practice.

Gratefulness will increase your ability to overcome life's trials exponentially. A grateful mindset makes you feel good, and when you feel good you can do anything. REALLY! I used this mindset when I was training for the World Masters Games. If I was happy and feeling good I could snatch and clean with ease. When I was angry and feeling bad every lift was a monumental struggle.

Have you heard the saying, "Fake it till you make it"? IT WORKS! I have used this saying many times to get me through tough times. It's helped me overcome many difficult situations. Try it next time you're in a bind, focus on two things for which you're grateful. Allow the feeling of gratitude to chemically alter the chemistry of your brain, then fake it till you make it. Tell us in the comments other mental toughness techniques you've used to overcome life's obstacles.

Today's Workout
Gymnastics Pressing Progressions: 3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.

Level I

5 downward dog handstand pushups (HSPU)
10 second ring support hold
5 pistols each leg with a box

Level II

3 strict partial range of motion (ROM) HSPU
10 second dip support hold
5 pistols each leg with bands

Level III

3 strict full ROM HSPU
3 strict ring dips
5 pistols each leg

then,
10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean Thruster (Cluster) 95/65 lbs
Lateral Barbell Burpees
Every squat clean thruster (cluster) rep comes from the floor. Watch this video for a cluster demonstration.

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