Wednesday – February 22

Wednesday – February 22

~The next steps

First things first I want to say how proud I am of everyone who participated in the 30 Day Refine Your Fuel Challenge.  Everyone did a great job and made improvements in their life from when they started.

Over the course of the RYF Challenge I got the opportunity to look very closely and see many positive changes in people. For some it was a change in your outlook on life or how much better you feel and perform in your training sessions – for other it was losing weight for the first time or being more accountable than ever.

Some people started off strong and diligent writing every little thing down and being as detailed and descriptive as possible. Some of us didn’t start out as strong as we’d hoped – it does take time to undo lifelong changes – but over the weeks got better and showed huge progress. As this Challenge comes to a close I urge you to not just stop what you’ve been doing and lose all the good habits you’ve acquired. That was the point of making it such a focused challenge!

Take what you’ve learned and continue to grow and improve. Remember it’s not how you start – it’s how you finish. There is always much more ahead and I look forward to taking the next set of steps with each of you today.

Coach Bolt

Even after a break Vani crushes her PR! Long term sustainable results it’s not only what we are after but what we try to educate each and every one of our Volts and Vixens to understand and achieve. This doesn’t happen overnight and while ‘some’ of what we do can happen in 30 days the best changes are lifestyle changes. From the way you move the way you eat the methods & ways you train to the perceptions you have about yourself in a never ending world of ‘fitness ideas’ – we want unleash the ‘you’ that you’ve always wanted. Always have. Always will.

Wednesday’s Training

All Levels CrossFit

A. Snatch complex – 3x power snatch 3x behind neck push press 3x overhead squat
5 sets

B. Max effort L-sit hold – 1 attempt

20) C. 4 rounds for time
1. 200m run 20 burpees
2. 200m run 20 wall ball
3. 200m run 20  toes to bar
4. 200m run 20 burpees

Rest 1 minute after each round – score is total time
Each round should be about 90% effort and as straight through as possible. Go for as few breaks as possible – steady through out.

Level 1 CrossFit

Skill – overhead squat

WOD- 20 minute AMRAP
400m run-
After each run complete 15 reps of the following in order
1. Burpees
2. Wall Ball
3. Sit ups
At round 4 you go back to burpees etc