Month: September 2013

Categories
Workouts

2013-09-07

Daily Motivation (Weekend Edition): “One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” -Edward B. Butler

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

Categories
CrossFit Workouts

2013-09-06

Daily Motivation: “All of our dreams can come true if we have the courage to pursue them.” -Walt Disney

CrossFit WOD
Front Squat
3/3/2/2/1/1/1

Six Rounds w/ 2:00 Rest
– 8 CoVP Pullups
– 8 Weighted Lunges

Finisher
– 100 Hollow Rocks
or
– 3:00 Hollow Hold

Categories
CrossFit Workouts

2013-09-05

Daily Motivation: “Exercise: You don’t have time not to”

CrossFit WOD
EMOM 40:00
– 1st: 30 secs Ring Rows
– 2nd: 30 secs Box Jumps (step down)
– 3rd: 30 secs Right Plank
– 4th: 30 secs Left Plank
Note: work for 30 seconds/rest for 30 seconds

Categories
CrossFit Workouts

2013-09-04

Daily Motivation: “Bad days make for great workouts.”

CrossFit WOD
AMRAP – 10:00 @ 80%
– Buy-in: 800m Run
– 6 Situps
– 6 Pushups
– 12 Air Squats

5:00 Rest

AMRAP – 10:00 @ 80%
– Buy-In: 800m Run
– 6 Situps
– 6 Pushups
– 12 Air Squats

Categories
CrossFit Workouts

2013-09-03

Daily Motivation: “Remember this: your body is your slave; it works for you.” -Jack LaLanne

CrossFit WOD
Seven Rounds w/ 3:00 Rest
AMRAP – 1:00
– 8 Burpees/Squat Thrusts AFAP
– Max Russian KB Swings

Categories
CrossFit Workouts

2013-09-02

Daily Motivation: “Nothing will stop me from reaching my goals.”

CrossFit WOD
Boneyard Baseline
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees

Accountability
I had a client last week who had an excuse for everything. You know that client… it’s always someone else’s fault for why they can’t achieve the results they say they want.

“I went to my moms house for dinner and they served pasta”.

“I didn’t want to hurt their feelings by not eating dessert”.

“My kids schedule took over my life this week”.

“I had to work overtime at the office and I was too tired”.

The list goes on.

When I had heard enough I asked the client what her role was in all of those excuses? We went through each one and identified where each excuse was on her rather than the person she was blaming. For example, pasta night at moms house. She owned that one by recognizing that she wasn’t educating those around her on her health choices. She also could have owned it by planning ahead and bringing alternative food. Ultimately we uncovered that she didn’t want to feel like an inconvenience and she was putting the perceived needs of others ahead of her own health. In fact, each of these excuses boiled down to her feeling like her own health and wellbeing was a selfish choice over the feelings and schedule of others.

When we transfer blame to others we are not owning our role in the process. This is very disempowering and results in our lives get decided for us by others. Transferring that ownership back to ourselves creates an empowered state going forward so that we can create the results we truly want.

– Sharon Prete