Sled drags are on the menu today. It's easier to stay committed when you've got a great tribe supporting you!
We continue our study of The Invictus Mindset by looking at our commitment. The first Pillar of The Invictus Mindset is Goal Setting and the three legs of the first pillar are focus, motivation and commitment. We've explored focus and motivation, and this week we look at the last leg of the pillar - commitment. In The Invictus Mindset, author CJ Martin asks, "...would you run through the rain if your program called for you to do so?" Would you reverse engineer inconveniences? Would prep your meals? Would you pack your gym bag the night before? Would you schedule your gym time and guard that time? Would you drink La Croix instead of beer? Would you order the burger without the bun? Being committed means you will make some sacrifices to achieve your goals. Some goals require bigger sacrifices than others. Your level of commitment to your goal is your willingness to make different choices. It's your willingness to do something a different way. Once you're clear on why you want to achieve something, and you understand your motivation, it becomes much easier to stay committed. Let's put all of the last three week's of lessons together and actually make some goals. Here is the CrossFit Invictus Vision Statement and Goal Setting Sheet. Print one out for each of your goals. Share your goals in the comments or on our Facebook group. We want to support your efforts! Happy Birthday Christine!
We hope your special day is filled with love, laughter and a heavy sled!
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Jenna looking strong in the ass-to-ankle bottom of her snatch. Overhead squats will help you develop the confidence to receive a snatch in a rock bottom squat.
It's Whole Life Wednesday! This week's lifestyle challenge is to turn your meal replacement or post-workout shake into a SUPER SHAKE! Sometimes the pace of day just does not allow you to sit down and enjoy a meal. Sometimes breakfast and/or lunch is a best served cold in a shaker bottle. But, you can turn your shake into something spectacular with the addition of a few key whole foods. You can even use the blender we have at the gym to make your post-workout protein shake into a Super Shake. Here's a great Precision Nutrition infographic on how to take your shake into the stratosphere.
Today's Workout
I choose today's Technique Tuesday video partly for its motivation and partly for its movement modifications. Sometimes in class I hear people say, "Yeah, but I scaled," or "Yeah, but I modified." Guess what? All of us scale or modify on a regular basis.
The guys in this video don't have the luxury of doing CrossFit with all of their body parts. They have no choice but to scale and modify. Do you think they get hung up about it? Pretty sure they don't. Hopping, wheeling, or crawling through the door to get to class is a victory for them. Walking through the door to get to class is a victory for you. Don't diminish your effort with a, "Yeah, but...." Every day you come to class it's a victory. Every day you come to class you stave off decrepitude. Every day you come to class you become prepared for the zombie apocalypse. Just kidding. I wanted to see if you're paying attention. You're doing CrossFit, it's a victory. Own it. Today's Workout Gymnastics Pulling Progression then,
It's Mobility Monday and today we're sharing The Movement Fix's "Move every joint everyday" video. This is a great mobility sequence to do everyday when you wake-up, before you work out, after you work out, or before you go to bed.
We know that motion is the lotion that keeps our joints juicy and supple. Move your every joint everyday, your body will thank you. Speaking of thank you - A BIG THANK YOU to all of our Festivus Games volunteers. You all were the glue that held our competition together. Thank you! Today's Workout Gymnastics pressing progressions, then Our Festivus Games Made the KBZK News! |
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