Spring 2015 Nutrition challenge starts April 6th!

You’ve got one week to eat/throw away all the junk in your house! Get in on this goodness – for more details, check it out here.

220369909086326c7e22de08b5172e0a

Saturday 3/28/15

WOD:
With a partner

8 min AMRAP
1 mile run – partner switch every 400 m
Plate burpees
10 min AMRAP
1 mile run – partners switch every 400 m
Plate ground to overhead (45/25)
12 min AMRAP
1 mile run – partners switch every 400 m
Walking OH lunge (45/25)

*Partners can split up the reps however they want. Score for total reps.

IMG_0747

IMG_0753

Friday 3/27/15 – Open WOD 15.5

Here it is! We’re finally to the last Open workout. It’s been a rough 5 weeks, and you guys have done awesome! Keep up the hard work and effort for one more grueling WOD!

WOD:
“CrossFit Games Open WOD 15.5″

27-21-15-9
Row calories
Thrusters (95/65)

IMG_0729

IMG_0732

Thursday 3/26/15

Strength:
Strict press
5-5-5-5-5 @ 75% of 1 RM

WOD:
Box jump
10 min to establish 1 RM

4 min AMRAP
Box jumps – 6 inches lower than 1 RM

IMG_0717

IMG_0721

Wednesday 3/25/15

Strength:
Deadlift
10 reps @ 50% of 1 RM
8 reps @ 60% of 1 RM
6 reps @ 70% of 1 RM
4 reps @ 80% of 1 RM
2 reps @ 85% of 1 RM
2 reps @ 90% of 1 RM

WOD:
For time
100 KB swings (53/35)

*5 burpee penalty anytime you have to rest.

IMG_0715

IMG_0716

Finding Joy in the Process

So many times I talk to people in the gym who are overly fixated on where they think they should be. I should be able to do this. I should be stronger. I should be faster. Well…. you’re not…. yet. Very few people are satisfied with where they are at. Whether it’s here in the gym, their job, their life in general. We’re not satisfied.

Good.

When we’re satisfied we become complacent. Complacency kills. We should always be pushing ourselves to better. I’m going to let you in on little secret though…

You’re never going to as good as you want to be. There is always another obstacle to get over. There’s always a new milestone to hit. We spend so much time trying to climb mountains thinking that we’ll be happy at the top. We’ll be able to see the whole world and be satisfied. Only we get to the top and see that there’s and even higher peak ahead of us. It’s always going to be like that. There’s always going to be another mountain to climb. We’re always going to have that need to see what’s on the other side. It’s a never ending process.

So do we spend our entire lives completely dissatisfied with the fact that we’ll never achieve everything we’ve ever wanted to achieve? That depends on you.

Life isn’t about getting to the end. It’s about enjoying the ride while it lasts. In the gym, there’s always going to be a heavier weight to lift. Always. There’s always going to be one more rep that can be done. No one will ever lift all the weight or do all the reps. No one. So how do we find happiness knowing that we’ll never reach our highest aspirations? You gotta find joy in the process.

Stop focusing on how much weight you should be lifting. Enjoy the feeling of what your body is doing right now. Don’t think about the future. Live in this moment, right here right now. Once you actually learn to ENJOY the feeling of working your body – Learn to LOVE that burn, that exhaustion, that pain – you’ll never be able to push yourself to be better. It’s going to hurt. But instead of trying to quit when it starts to hurt, try to push harder. Give yourself something to show for all that pain your putting yourself through. It already hurts. Why not try to make something of it.

So you had a bad workout. Welcome to CrossFit. It’s going to beat the hell out of you on a regular basis. But with every workout – if you know you gave it your all – then you will get stronger. You will get faster. Don’t think about tomorrow. Don’t even think about the next rep. Put all of your heart and all of your focus on the present task. Then focus on the next one, and then the next. Because eventually all those reps are going to add up.

Enjoy that feeling of working your body. Appreciate the fact that day by day you’re getting better. Before you know it, you’re going to start reaching those goals.

Tuesday 3/24/15

WOD:
21-15-9
OH squat (95/65)
42-30-18
Double unders

Rest 5 min

21-15-9
Thruster (95/65)
Burpee lateral hop

*30 min time cap

IMG_0704

IMG_0714

Monday 3/23/15

Strength:
8 sets of…
2 front squats
1 push jerk

*Work up to something heavy. This should be around 90-ish% of your PJ 1 rep max.

WOD:
10 min EMOM
Odd min – 10 pendlay rows (heavy)
Even min – 8 strict chin ups

tmp_20379-20150323_192356769121539

Saturday 3/21/15

WOD:
With a partner…
2000 m row
75 thrusters (45/35)
1500 m row
50 thrusters (45/35)
1000 m row
25 thrusters (45/35)

tmp_12964-20150321_1030091517108483

Friday 3/20/15 – Open WOD 15.4

Happy birthday to Tyler! You’ve picked up on CrossFit so quickly, it’s been such a pleasure having you in the gym. Keep up the hard work!

WOD:
“CrossFit Games Open 15.4″

8 min AMRAP
3 handstand push ups
3 cleans (185/125)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 cleans
Etc…

“Scaled”
8 min AMRAP
10 push press (95/65)
10 cleans (115/75)

IMG_0680

Thursday 3/19/15

Strength:
Deadlift
3-3-3-3-3 @ 85% of 1 RM

WOD:
Tabata
Air squats
Push ups
Sit ups

*8 rounds of 20 seconds work; 10 seconds rest (4 min). Score for the round with the LEAST amount of reps for each movement.

IMG_0673

IMG_0679

Wednesday 3/18/15

WOD:
50 double unders

Then…

15-12-9-6-3
DB snatch (45/30)
Box jump (30/24)
Knees to elbows

Then…

50 double unders

tmp_30543-0318151844a-1406697783

Tuesday 3/17/15 – Happy St Patrick’s Day

Wear green, or else…

WOD:
20 min AMRAP
200 m run
12 KB swings (53/35)
6 pull ups

*Score for rounds and reps

IMG_0650

IMG_0655

Monday 3/16/15

Strength:
Squat clean
15 min to establish a 3 rep max

WOD:
EMOM for 8 min
1 rep “Bear Complex” @ 85% of 1 RM squat clean

IMG_0649tmp_28645-20150316_193335-1406697783

Saturday 3/14/15

WOD:
50 jumping alternating lunges

Then…

4 rounds
400 m run
10 handstand push ups
2 rope climbs

Friday 3/13/15 – Open WOD 15.3

Well… I don’t know what to tell you on this one guys. We’ll just do the best we can.

Open WOD 15.3
14 min AMRAP
7 muscle ups
50 wall balls (20/14)
100 double unders

*Score for rounds and reps

IMG_0646

Thursday 3/12/15

Strength:
Strict press
5-5-5-5-5 @ 70-75% of 1 RM

WOD:
4 rounds
20 KB snatches (53/35) – 10 each arm
10 box jumps (24/20)
20 flutter kicks

IMG_0632

IMG_0636

Wednesday 3/11/15

WOD:
20 min AMRAP
30 double unders
20 push ups
10 toes to bar

*Score for rounds and reps

tmp_13359-0311151922-1406697783

Tuesday 3/10/15

Strength:
Back squat
5-5-5-5-5 @ 75% of 1 RM

*20 min cap. Keep moving through sets.

WOD:
“Helen”
3 rounds
400 m run
21 KB swings
12 pull ups

*15 min time cap

IMG_0627

IMG_0628

Monday 3/9/15

Well the last 2 open WODs were pretty frustrating for sure, but we saw a lot of awesome PR’s too! For everyone who got their souls crushed on Friday, it’s time to pick yourself up, dust yourself off, and get back to the grind. 3 more weeks left of the Open and the events can only get better!

WOD:
“DT”
5 rounds
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

*20 min time cap. I want to see people push themselves on the weight. Go a little heavier than what you’re normally comfortable with.

tmp_1199-20150309_193855-1671381449

Follow

Get every new post delivered to your Inbox.