Tuesday – December 20 – Take a Look Around

Tuesday – December 20 – Take a Look Around

“Take a Look Around”

One of the most difficult parts about striving to reach our fitness goals is waiting for results to happen. The internet smart phones and our general way of life here in 2011 allows us to access most anything we want to instantly. With that in mind it is understandably frustrating to have to wait for our desired results.
Most CrossFitters that I know and work with including myself have a problem appreciating the progress that they’ve already made. Our obsession with success in crossfit is so strong that we go into tunnel vision making constant improvement the only thing in our periphery. Recently I’ve had many athletes ask me questions regarding the ups and downs of their ongoing quest for their best performance.

I reassured them that they may not be where they want to be right now but they sure have come a long way from where they started. Many workouts that would have been undoable only a few short months ago are now manageable. Many weights that seemed unliftable before are now in warm up sets for many athletes.

2011 is coming to a close and the Holidays are a great time to look back and reflect on the year that’s just passed. Take out your workout journal and set some aside to read through it. Take note on all the ways that you’ve improved. Enjoy the smile you have when you remember how hard a skill lift or workout once was.
My grandfather once told me to “Stop and take a look around every once in a while.” This is a great piece of advice both in fitness and in our everyday lives. 2011 has really been kind to me and I feel privileged to know all of you. Even if I hadn’t improved physically all year being welcomed into such a great Community would be enough for me to consider this year a success. Happy Holidays everyone.

Coach Joshua Murillo

This is video from the 2008 CrossFit Games…no that’s not the old Home Depot Center…enjoy a little piece of nostalgia especially the music!

Side note – I remember when this WOD came out and we couldn’t believe how ‘heavy’ it was and how fast the top CrossFitters could perform it! The top times were under 2:45…still hard to beat!

Tuesday’s Training

Day 37 of the 60 Day Holiday Rep-A-Day Challenge

All Levels CrossFit

A1. Hang Power clean 3-3-3-3 (4×3)
A2 Strict chin Ups – AMRAP -2 reps (sub ring rows -2)

B. Muscle up progressions – go through progressions – 3X5 reps then
1 min AMRAP at your most difficult progression

C. 5 rounds for time (2008 CrossFit Games ‘Deadlift Burpee WOD)
5x deadlift (275/185) up & down!
10x burpees

Level 1 CrossFit:

Skill: Deadlift  – sets of 3 reps up & down – solid lift off the ground
WOD: 12 minute AMRAP
5x Deadlifts
7x Burpees
9x Lateral Hurdle Jumps

Holiday Travel WOD (from the Holiday Resource Guide)
#1 Workout: Max Effort Pushups
‘Unbroken Push Ups’

Complete as many push ups as possible in 1 unbroken set. ‘Rest’ at the top of the Push Up if needed but the set is over once any body part other than your hands feet chest (and knees if you’re working your progressions) touch the ground.

Upscale – Perform 3 sets. Or…go head  to head with a friend. 3 sets rest 2 min per set. Total reps wins.