10- TOES to Bar
15- Med Ball Front Squats
Wow…was this one a doozy. It was great to see the control most of us demonstrated with the handstand pushup scaled options. Purposeful and mindful movement, those are the steps that it will take to get you to RX this one. I think we should give this one a name? Any Suggestions? At any rate, I was pleased with the way we moved, with the absolute effort put forth until the bell sounded, and with the attitudes that met the WOD before we started. Fantastic day all around.
Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/ Walking Samson Stretches-2min/ Skinny PVC-3 min
Deadlift Movement Prep- 8-10 min
Well done on Monday.
“When Chuck Norris Swings a Sword the Air Bleeds”
Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min
2×4 Movement- Reverses, Tripod Extensions
5 Rounds For Time
24ft- Foot Hand Crawls on 2×4
72ft- Farmer’s Carry
:45 seconds Lalanne Plank
50- Mountain Climbers
Fun Last Two Days.
Keep in Mind This weekend!!!!! look to the calendar….for the events!!!! Saturday Bring Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!
“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”
10 Min Roll/ Child’s Pose, updog, down dog- 3 min
Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min
30 Jacks/ 10 Toe touches- 4x
Skill Work- Full Squat Clean, PVC Pipe then SUper light Weight- Just technique WOrk- 6-9min
6 Rounds (will be timed, but the goal isn’t to go as fast as possible, quality movement over time)
36ft- Inverted Crawl
45sec- Plank, alternating slow leg lifts
36 ft- inverted Crawl
10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)
3o sec- Lalanne Planks ( hold the plank, with arms as far in front of your head as possible, Zero Extension..)
Good Luck and Happy SUnday!!!
I am luckier than most. I have completely designed my lifestyle around fitness. I have to be in shape or it is impossible for me to do my job correctly. So that means it is easy for me to exercise consistently right…..??? It’s super easy for me to eat healthy….right??? I suppose to an extent it is true. But I think what’s important is to understand how long it took me to get to this level. I think it’s too often that people see someone who has made it to a certain level of fitness and they may think….oh he has good genetics…or wow she probably doesn’t even like chocolate. Take me for example; When I was freshman in high school, baseball first introduced me to the “weight room” from that moment on I always “wanted” a six pack, and veins in my arms….well fast forward 20 years later …and finally I have them…..but it did not happen overnight….I wish I could stress that, I wish I could have you all standing on my shoulders as I eyed a piece of candy, that I knew would only lead to more and more candy…..and feel how I struggled to not eat it. I wish you could visualize the back and forth battle it was…..”I can eat just that….it’s not a big deal”….vs “don’t touch that, look at how far you have come”….constant, relentless fight…..let me just fall of a track a second and say….sugar addiction sucks, but breaking sucks even more in the short term..lol….20 years it has taken me to undo what society, and my family put into me in the first 13 years of my life. Actually I once read a study that suggested that by 7 our eating habits are already firmly in place…that’s how early this starts. No wonder it took me 20 years to undo what was so firmly embedded in my mind… So why bring this up….I suppose because I want you to believe that it’s possible to be in whatever sort of shape you would like to be in, but you have to make the effort. You have to take on the responsibility….if you don’t do it for yourself you likely will never do it. Perhaps the only other “person” you may be able to get away with would be doing it for your children…..wouldn’t you like to be able to lift and play with their children (your own grandkids) one day? Ask yourself how likely is that scenario at the rate you are headed…and let’s pretend you who are reading this are doing fine with your health, as I anticipate plenty of you will be…then what about someone you know who isn’t going to be ok in 5 years, 10 years….what can you do today to help that person. Who can you put them in touch with to help change their life for the better? Do we, who are healthy and fit, owe it to the rest of society to help them get out of the rut they are in…to help show them how to be healthier,,,,and ultimately happier??? What do you think? Either that or live inside our Fit little box, with our fit little friends and watch Americas average waistline continue to grow….that is what is happening…how do we stop it…maybe you ask do we stop it?? Or do we act like a New Yorker…and look straight ahead and pay no attention to those hurting around us. I once posted that letting someone who is obese eat at a fast food restaurant is similar in my mind to allowing an alcoholic to have a shot a whiskey….that post offended some people…though I’m not really sure why. …I believe until we as a country are prepared to have these uncomfortable moments and recognize the nationwide epedemic for what it is…then I believe we will never begin to move in the right direction….at any rate it’s been a while buffalo…talk to you all soon..
Crossfit, by definition, should push you passed your comfort zone…every time. When you step into the box, or check out the WOD online, it should leave you with a terrible pit in your stomach, questioning whether or not you should subject yourself to what you see. It should test you even before you start. Then you begin the warm up, sweating more than some of your Globo Gym friends do when they workout, you practice the skills involved in your WOD, and then 3,2,1, go..you are off…..and before you know it, not only are you dying, but you are seriously questioning whether you are going to survive the workout, not to mention finish it….but somehow, even when every fiber in your body tells you to quit….when every rational thought in your brain is screaming at you to STOP…..you don’t. Maybe it’s because the athletes around you aren’t stopping….maybe it’s because your coach is there, motivating, inspiring, encouraging you to not give in to that quitter in your head…..or maybe….just perhaps…you have found a strength inside of you that is greater than even you believed…….and somehow, now that you are only a few reps, or minutes away from the end you have found a renewed vigor….and all of sudden your next to last round is faster than your first round, that’s impossible….right? NO WAY…..the only difference is in the beginning you were scared of what you might find inside of you, and by the end you are confident in what you are made of…….and inevitably the WOD ends, and there you are…..for the most part exactly the same as when you started…except for one glaring difference….you have grown yet again…the same as you did in your last workout, and how you will continute to grow in your next. That is why you subject yourself to this…..that is why you drink the kool aid. That is why, for some reason, all of your non crossfitting co-workers are starting to ask you what your WOD was before you annoy them with telling them about….they have started to bug you….guess what…they are as thirsty as you were….offer them a drink….and show them what CrossFit is…
I must admit, I feel honored and humbled to be able to introduce such an inspiring way of life to my Athletes…and I look forward to pushing them over and over again……as they, no doubt, will continue to push and challenge me.
best of Health