Monday – January 29 – 1 week stronger

Monday – January 29 – 1 week stronger

1 Week Stronger…

Changing your lifestyle can sometimes seem near impossible. This past week you have been undergoing a great reinvention of your diet. My experience with changes of this nature is that it’s easier to adopt a new lifestyle change when you focus on what you’re gaining rather than what you’re sacrificing as a result of the change.

Rather than focusing on how much I miss the taste of bread and how hard it is to live without it I prefer to focus on the fact that I don’t have to worry about gaining excess weight. And since diabetes runs in my family it is comforting to know that I’m doing what I can to take care of my body. Keeping little thoughts like that in the foreground of your mind will help to get past the rough beginnings of your diet. Once you do that you’ve created new eating habits and already begun to make lasting changes your lifestyle.

~Coach Joshua Murillo

-It’s coming…everyone get ready…because this even really is for everyone. It’s critical mass…it’s our connection with the rest of the CrossFit world. It’s part of what separates us from any other fitness concept in the world…we all get together do the same workout and the experience is much greater than the sum of our parts. Get ready…it’s coming…

Monday’s Training

All Levels CrossFit: 

A1. Back Squat

5-5-3-3-3 rest 20 seconds

A2. Perform this in order 20 second AMRAP – score is total reps rest 60 – 90 seconds

-Hand Stand Push Ups (after the first set of back squat)

-Ring Dips (after the 2nd set…)

-Clapping Plyo Push Ups

-Push Ups

B. 3 Rounds for time

10x Hang Squat Clean

10x Burpees

10x Chest to Bar Pull Ups

rest exactly 2 minutes then

2 minutes AMRAP burpees

score is time/burpee reps

Level 1 CrossFit

Skill: Back Squat – sets of 5 reps

Med Ball Clean

WOD: 15 minute AMRAP

10x MB Clean

10x Burpees

5x Pull Ups

rest 1 minute after each round. Score is total rounds complete