Coach Heidi and her daughter, Rowan, enjoy mother-daughter burpees.
CrossFit is way more fun with a friend. Having a support system via a friend, your spouse, your kid, can help keep you motivated, accountable and consistent. Consistency is the key to EVERYTHING. Consistency is the magic bullet. Consistency is the secret pill. Consistency is how you are going to achieve your goals. Consistency is how you are going to look the way you want, finally perform a workout as Rx'd, do a pull-up, climb a rope, etc. You get the idea.
Consistency is showing up to class even when you're tired, mentally stressed out, cold, hangry, whatever. Showing up and doing the work, even if it's not your fastest or heaviest effort, is what will keep you moving toward your goal.
Consistency is a challenge. SO many things in our lives vie for our time and energy. However, you have a choice, you always have a choice, to make the decision to spend your time and energy on the activities that move you forward.
Sometimes the best way to establish consistency is to schedule your time. Start small. Look at the next 2 days. When can you get into the gym? Schedule it. Make a commitment to yourself and then tell your support group about your decision. Let them help hold you accountable. You can even use this blog or our private Facebook group to help hold you accountable. Let us know in the comments when we'll next see you in class.
Today's workout is about core strength, stamina, and endurance. Taking dumbbells overheard always engages your core. You may also find you have an imbalance in your shoulder strength and stability. Keep your ribcage tucked down, your abs and glutes engaged. Good luck!
Skill work: Coach's Choice
2 Rounds for Max Reps
1Min Dumbbell (DB) Clean & Jerk
1Min DB Deadlift
1MIN DB Press, Push Press, Push Jerk
1Min DB Dead Animal Crunch
1 min rest - pick load
Compare to Jan 25, 2016
Nov 24 - Huffing for Stuffing
Nov 24-27 - Gym is Closed
Dec 5-9 - Podium Week
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 24-26 Gym is Closed
Jan 13 - 27 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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