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
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
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
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
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
Daily Motivation (Weekend Edition): “It’s called a workout because it requires effort. Without the work, it’s simply an ‘easyout.'”
LABOR DAY SCHEDULE: We will have the 11:15 a.m. and 5 p.m. classes only on Monday (Sept. 2). All other classes are cancelled. We will resume regular hours on Tuesday. We hope you have a safe and fun Labor Day Weekend!
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 a.m.
Fundraiser WOD
Join us for the Hotshots 19 WOD honoring the 19 firefighters who lost their lives fighting a fire on June 30, 2013 in Arizona. You can make a donation at https://hotshots19.crossfit.com. 100% of the donations will be distributed to the families!
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 $15 ($12 for military) drop-in fee to WOD. Your drop-in fee for this workout will be donated to the fundraiser.
“Hotshots 19”
Six rounds for time of:
– 30 Squats
– 135 pound Power clean, 19 reps
– 7 Strict Pull-ups
– Run 400 meters
*As usual, we will scale and modify the workout for everyone who participates.
Daily Motivation: “I may not be there yet, but I’m closer than I was yesterday.” -Jose N. Harris
CrossFit WOD
Deadlift
– 1RM in 15:00
Power Clean
– 1RM in 20:00
Daily Motivation: “If you have never failed. You have never lived.”
CrossFit WOD
For Time:
– 8k Run
-or-
“Cindy”
AMRAP – 20:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Find your strong.”
CrossFit WOD
Press
– 1RM in 15:00
*Take adequate rest between lifts.
For Time:
– 2k Row
Daily Motivation: “Easy will no longer suffice.” -Mark Rippetoe
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
-or-
“Fran”
21-15-9 Reps For Time:
– Thruster (95#/65#)
– Pullups