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
Tag: Pushup
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: “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: “Difficulty is opportunity in disguise.”
CrossFit WOD
Thirty Rounds for Reps
(:30 Work/:30 Rest)
– 5 KB Swings (24kg/16kg)
– 10 Pushups
– 15 Air Squats
*After rest pickup where you left off.
Daily Motivation: “If you want something you’ve never had, then you’ve got to do something you’ve never done.”
CrossFit WOD
“Barbara”
Five Rounds w/ 3:00 Rest
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Daily Motivation: “Those who succeed are the ones who look in the mirror and see no change, but continue anyway, knowing they’ll get there in time.”
CrossFit WOD
AMRAP – 3:00 @ 85%
– 5 KB Swings
– 10 Burpees
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Pushups
– 10 KB Swings
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Air Squats
– 10 Pushups
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Situps
– 10 Air Squats
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Burpees
– 10 Situps
Daily Motivation: “You don’t get what you want. You get what you work for.”
CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.
Daily Motivation: “Strong is the new skinny.”
CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Clear your mind of CAN’T!“
CrossFit WOD
Two Rounds w/ 3:00 Rest:
1:00 – Pushups
1:00 Rest
1:00 – Situps
1:00 Rest
1:00 – Air Squats
1:00 Rest
1:00 – Burpees
1:00 Rest
1:00 – Step Ups
1:00 Rest
1:00 – Ring Rows
1:00 Rest
1:00 – Mountain Climbers
Categories
2013-05-22
Daily Motivation: “Don’t let yesterday use up too much of today.” – Will Rogers
CrossFit WOD
Four Rounds @ 85%
A1. Work – 2:00 w/ 2:00 Rest
* 15 KB Swing Buy In
– Double Unders
A2. Work – 2:00 w/ 2:00 Rest
* 15 Wall Ball Buy In
– 5 Pushups
– 10 Air Squats
Note: Do A1 for two minutes, rest for two minutes, then do A2 for two minutes, and rest for 2:00 minutes. Repeat this sequence four times.