Wednesday – January 25 – ‘Enthusiasm’

Wednesday – January 25 – ‘Enthusiasm’

Enthusiasm ~
Enthusiasm is like a wild fire. It only takes a spark to get it started but when it does it spreads rapidly and thoroughly. I’ve seen it a lot this past week at the box. It think it started with everyone doing their baseline – some for the first time and others redoing it and absolutely crushing it and blowing away their initial goals. Beginners drastically improved their scores and new gym records were set (3:15 men and 4:40 women).
One of the biggest sparks of  I saw was found in Marla. She shaved half her time off from the very first time she did it! Pretty incredible right…Oh and did I mention she did that after being out for a month and just cleared to return? Lasting progress – that’s pretty amazing to me.
There’s excitement  and energy in everyone’s eyes more so than usual. Let’s make it a point to keep it up! Continue spreading the enthusiasm and let it permeate throughout our gym and into the lives around you.
Pretty soon you’ll be the one where people come up and ask “How can I get what you have?” Oh you mean my enthusiasm…I’ve got enough to go around!
~ Coach Josh
Hayley & Andrea have enthusiasm…Albee…he’s just trying to catch his breath!
Wednesday’s Training: 
All Levels CrossFit
A. Bear Complex –
5 sets of 5 reps going up in weight each set
Power Clean
Front Squat
Push Press/Push Jerk
Back Squat
Push Press/Push Jerk
touch & go at the bottom
Any dropping or resting is 5 burpee penalty after the set is complete for each drop
repeat
B. 3 sets of 400m run rest 2 min. Score is total time
Level 1 CrossFit: 
The Partial Bear Complex
5 sets of 7 cyles
out of a rack
-Front Squat
-Push Press
-Back Squat
-Push Press
B. 3x400m run (or row)
rest 2 minutes.
Score is total time