Daily Motivation “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift (275#/185#)
– 5 HSPUs
– 15 Situps
Tag: Situp
Daily Motivation: “There are no shortcuts to any place worth going.” -Beverly Sills
CrossFit WOD
“Tabata Something Else”
For Total Reps
– 8 x :20/:10 Pullups
– 8 x :20/:10 Pushups
– 8 x :20/:10 Situps
– 8 x :20/:10 Air Squats
Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps
Daily Motivation: “What you do today can improve all of your tomorrows.”
CrossFit WOD
Three Rounds w/ 2:00 Rest
AMRAP – 3:00 @ 80 %
– 5 Box Jumps (20″/16″)
– 5 Air Squats
– 5 Squat Thrusts
5:00 Rest
Three Rounds w/ 2:00 Rest @ 80%
– 5 Pushups
– 5 Situps
– 5 Lunges (each)
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: “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: “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: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope
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