Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis
CrossFit WOD
Eight Rounds:
– 5 KB Snatches (each)
– 5 KB Clean and Presses (each)
– 200m Run
Tag: Run
Daily Motivation: “We do not stop exercising because we grow old. We grow old because we stop exercising.” -Dr. Kenneth Cooper
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 OH Squats (95#/65#)
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: “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: “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
Daily Motivation: “Life begins outside of your comfort zone.”
CrossFit WOD
For Time:
– 8k Run (4.97 miles)
Note: 45 minute cutoff.
Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Daily Motivation: “No matter how slow you go, you are still lapping everyone on the couch.”
CrossFit WOD
AMRAP – 30:00
– 600m Run
– 10 Pullups
– 10 Situps
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