Tag: Squat

Categories
CrossFit Workouts

2013-09-30

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

Categories
CrossFit Workouts

2013-09-27

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

Categories
CrossFit Workouts

2013-09-19

Daily Motivation: “Whether you think you can or think you can’t, you are probably right.” – Henry Ford

CrossFit WOD
AMRAP – 30:00
(:30 Work/:30 Rest)
– 1st: Air Squats
– 2nd: Pullups
– 3rd: Hollow Hold
– 4th: Superman Hold

Categories
CrossFit Workouts

2013-09-18

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)

Categories
CrossFit Workouts

2013-09-16

Daily Motivation: “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” -Edward Stanley

CrossFit WOD
If Good Front Rack and Bottom Position
A. Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.

-or-

If Poor Front Rack and/or Bottom Position
B. Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.

Finisher
Three Rounds w/ 2:00 Rest
– 7 Clean Catch Squats
– 7 C2B Pullups

-and-

Three Rounds w/ 2:00 Rest
– 7 KB High Pulls
– 7 Jumping Lunges (each)

Categories
CrossFit Workouts

2013-09-13

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#)

Categories
CrossFit Workouts

2013-09-10

Daily Motivation: “Forget past mistakes. Forget failures. Forget everything you’re going to do from this point forward.”

CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00
– 5 KB Cleans (right)
– 5 Single KB Front Squats (right)
– 5 KB Cleans (left)
– 5 Single KB Front Squats (left)

Categories
CrossFit Workouts

2013-09-06

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

Categories
CrossFit Workouts

2013-09-04

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

Categories
CrossFit Workouts

2013-09-02

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