110526 – Thursday
Today was a big day of exposing and challenging your weaknesses. Because CrossFit is broad yet inclusive our gym full of things you’ve probably never done before. While that is a ton of fun and a great challenge…it makes a nearly endless list of things for you to continue to work on get frustrated by and improve on for years.
It is also so important to remember to celebrate the small accomplishments that you have along the way. Maybe you didn’t lift your bodyweight tonight for 15 reps in the Overhead Squat…just because you’re determined to work that weakness until it becomes a strength doesn’t mean that you can’t be happy you completed 10 reps with better form with 10# more than you’ve ever done. In fact you absolutely should be proud of all the real hard work you’ve put in to accomplish these goals.
CrossFit is real it isn’t a fad. To paraphrase the famous Coach Kelly Starrett of San Francisco CrossFit: Sprinting isn’t a fad front squatting isn’t a fad (or overhead squatting) and pull ups are not a fad. What you are doing is real and the results you are achieving you are earning. We all are earning them.
And you should be very proud of that.
A. Snatch Complex x 5 sets
3x Power Snatch
3x Behind Neck Push Press
3x Overhead Squat
B. Establish 15RM OHS
C. 2 Min Max Rep Double Unders
Level 1 CrossFit
Skill: Overhead Squat
WOD: 4 rounds of 40 seconds work 20 seconds rest for max reps of:
-Pull Ups/Ring Rows (no bands tonight)
-Jump Rope Passes