Daily Motivation: “I feel prettiest when I sweat.”
CrossFit WOD
Five Rounds w/ 5:00 Rest
AMRAP – 2:00
– 4 Deadlift (275#/185#)
– Max Burpees
Tag: Burpee
Daily Motivation: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” -Jack LaLanne
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Squat Cleans
Every 2:00 x 7:
– 3 TnG Squat Cleans
-or-
1B) Back Squats
Every 2:00 x 7:
– 3 Back Squats
2. Burpee Pullups
Every 3:00 x 5:
– 8 Burpee Pullups
3. Complete 80 Reps Total:
– Toes to Bar/Hanging Leg Raise
– Knees to Elbows/Hanging Knee Raise
– GHD Situps
– V-Ups
– AbMat Situps
Daily Motivation: “Some people dream about success. Others wake up and work hard at it.”
CrossFit WOD
Six Rounds w/ 3:00 Rest
– :30 Wall Ball
– :30 Pullups/:30 Burpees
Note: Alternate Pullups and Burpees each round.
Daily Motivation: “Someone who is busier than you is working out right now.”
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00 @ 80%
– 20 Double Unders
– 5 Pullups
– 5 Burpees
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: “A year from now you will wish you had started TODAY.” -Karen Lamb
CrossFit WOD
Back Squat
– 1RM in 20:00
*Take enough time between lifts to fully recover. Especially as you reach your max.
Finisher
For Time:
– 100 Burpees
Daily Motivation: “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” -Stephen R. Covey
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 4:00 w/ 400m Run Buy In
– 5 Deadlift (225#/155#)
– 10 Burpees
Daily Motivation: “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings
– 1 to 10 Burpees
Four Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Daily Motivation: “Don’t ask for a light load, but rather ask for a strong back.”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
A1) Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 60%
Deadlift < 2.0/1.5 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 5 Deadlifts
Finisher
2) Five Rounds w/ 3:00 Rest
– 10 Unroken Power Cleans
– 10 Burpees