Theresa letting those arms bend after she is fully extended. Nice job!
Today's Workout provide you with an excellent opportunity to work on the story you tell yourself pre-, mid- and post-workout. Oftentimes we tell ourselves we can't before we've even tried. Have you ever listened to the what you're saying to yourself? Would you say the same thing to your best friend? I bet not! Today, your mental toughness practice is too tell yourself pre-workout that you have the necessary skill and fitness to tackle the WOD. Your coach will get your physical body warmed up and ready, it's up to you to get your mental body warmed up and ready. Visualize each snatch. The weight is light, it will fly overhead through the power of your jump. During the workout, your goal today is to think positive thoughts. I can do this. I am capable. I can do another rep. I am strong. After the workout, listen to how you talk to yourself. Do you wish you could have gone harder or faster? Remember this for your next workout. How your nourish your mind post-workout is just as important as how our nourish your body post-workout. Words have power! It's important to remember that just because we think or say something it doesn't make it true. But the power of words is impossible to deny. You can change your entire life by the power of positivity. That doesn't mean ignoring negative things. Its means acknowledging their existence and working to not to let negativity take root in your mind. Good luck! Today's workout is all about speed and recovery. We are sprinting through some short intervals and resting to allow our metabolism to recovery to go full tilt again. As you get tired, focusing on your technique becomes vital to successfully snatching the bar. Remember to breath during the workout and let your exhales lengthen during the rest. Today's Workout 1 Min AMRAP 1 Snatch 95/65 5-10-5 yard shuttle run 1 Min REST 2 Min AMRAP 2 Snatch 95/65 5-10-5 yard shuttle run 2 Min Rest 3 Min AMRAP 3 Snatch 95/65 5-10-5 yard shuttle run 3 Min Rest 2 Min AMRAP 2 Snatch 95/65 5-10-5 yard shuttle run 2 Min Rest 1 Min AMRAP 1 Snatch 95/65 5-10-5 yard shuttle run Score is total number of snatches
0 Comments
Tammy gets to the top of the 12 foot rope. The 12 foot rope is a great progression towards the 15 foot rope.
This week's Whole Life Challenge Weekly Lifestyle Challenge is to eat some protein and carbohydrates within 30 minutes of completing your workout. Post-workout nutrition is very important as this is the time (between 30 mins - 1 hour) when your body is most receptive to utilizing carbohydrates and protein to replenish your reduced glycogen stores, decrease protein breakdown and increase protein synthesis (to repair muscles). Benefits of post-workout nutrition include improved recovery, decreased muscle soreness, increased ability to build muscle, improved immune function, improved one mass and improved ability to utilize body fat. Many people have difficulty eating whole foods for their post-workout nutrition meal and find shakes, drinks, or slurries easier to consume. We have several products available, SFH Recovery shakes and Fuel for Fire pouches, that meet our high standards of whole foods and give you the protein and carbohydrates your body needs. The post-workout meal is meant to be low calories (less than 200) and does not replace your next regular meal. It is in addition to your regular daily meals. You can read more about post-workout nutrition here. Today's Workout Beast 12 For time: 25 Walking Lunges 20 Pull-ups 50 Box Jumps 24/20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings 2/1.5 pood 30 Sit-up 20 Dumbbell Hang Squat Cleans 35/25 lbs 25 Good Mornings 95/65 lbs 30 Wall Balls 20/14 lbs 3 Rope Climbs 15 ft Compare to June 29, 2015 Today is a heavy day. Are you enjoying our heavy days? We are getting heavy about every 7-10 days. Heavy days are important for training the phosphogen-creatine system, to elicit a positive neuroendocrine response and to make us stronger. Stronger people are more useful and harder to kill.
The thruster is a front squat combined with a push press. Watch today's video to get some great tips (and to get motivated) from Coaches Katie Hogan and Kristan Clever. These ladies can move some weight! It's important to have a good set-up from the rack, keep a tight core, drive up fast through the middle of the lift, and shrug the bar off your shoulders. Good luck! Today's Workout 5-5-3-3-3-1-1-1-1 reps for load of Thruster Establish a 1 rep max. Use the heaviest weight you can for each set. Rest as needed between sets. then, Cashout: 2 min Max Reps Double Unders Compare to Sep 1, 2015 Today's Mobility Monday is courtesy of CrossFit Rowing's head coach Shane Farmer. He is a former collegiate rower and leads CrossFit Rowing seminars all across the world. He has a great mobility and warm-up plan for a 2K row. You can be sure that your coach today will be leading you through mobility and warm-up to prepare you to PR on your 2K today. Good luck! Today's Workout For time 2000m Row Compare to Jan 8, 2016 Today's workout is all about endurance, speed, stamina, power and pacing. Happy Birthday Tammy!Happy Birthday Tammy! We hope your special day is filled with good food, good friends, love, laughter and some fast rowing:-)
|
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or 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!
Categories
All
Archives
April 2024
|