Make it the best hour of your day

Make it the best hour of your day

Make it the best hour of your day

Don’t be surprised if you see the title of this blog post on a CFHV t-shirt in the near future.  In fact, don’t be surprised if you see the quote in the picture painted on our walls.

I saw that quote the other day, and it really struck a chord with me.  Let’s break it down for a minute and really re-evaluate why we are all here, continue to come, and stay.

“The goal is to get fit.”  That’s the first thing we should all remember when we walk through the doors each day.  You can’t come in every day and be the fastest or the strongest.  You aren’t going to set a PR every day, and if you did…what’s the point?  The hard work that you put in to earn it brings the ultimate satisfaction when you do.  We aren’t all going to be competitors, but we can all be the best version of ourselves.  The most fit.

“Make it the best hour of your day.”  I can’t tell you how stressed out I can get at my day job or by all of the other things in every day life that challenge me.  I’m sure the same is true for all of you as well in your lives.  When you come into HV each day to WOD though, at least for that hour you need to focus on what you’re doing.  If for no other reason than just to move safely while you exercise.  Your mind is on being safe, counting reps, or technique…rather than whatever was stressing you from the day.  When you’re done with your WOD for the day, the things that challenge you outside the gym might still be there, but hopefully while you were concentrating on class you were able to let a little bit of it go.  Now you can face those challenges a little easier.

“Stay safe, turn up the music, high five some people, and blow off some steam.”  That kind of rolls into what I just said.  Forget your troubles and jam your favorite tunes.  Music alone can subconsciously change your mood and demeanor.  Your friends are always here in our awesome community, so you always have a workout buddy and someone to support you.  Community is the foundation of CrossFit and why it’s so successful, and knowing you have an extended family here every day to support your progress and help you reach your goals is best thing any “third place” or otherwise can offer.

“So remember that.  Relax.  Have fun.  Work out.”

No need to elaborate on that last point.  Just imprint it and remember it every day!

Regular schedule this weekend, See you all Monday with an exciting new weekly blog feature.  Be here or be square!


Friday’s Training:

CrossFit:

WOD: “RANKEL” (HERO WOD):

AMRAP in 20 MINUTES:

6 DEADLIFTS (225/155)
7 BURPEE-PULL UPS
10 KB SWINGS (70/44#)
200 M RUN

Fusion (7:00am & 6:30pm):


STATION A: Parts 1 & 2 – BOX JUMPS (STEP UP/DOWN) & BURPEES

(0-4) PART 1 – IN 4 MINUTES, Work up the ladder as far as possible. Rep scheme adds 1 rep each round (1-2-3-4-5-6-7-8-9….etc.).
(4-5) REST 1 MINUTE
(5-9) PART 2 – IN 4 MINUTES, Work DOWN the ladder from where you left off. Goal is to complete the descending ladder FASTER than on the way up! (Eg. If you made it to 10 – work 10-9-8-7-6-5-4-3-2-1 in).

(9-11) REST 2 MINUTES

STATION B: Parts 3 & 4 – KB SWINGS & SIT UPS

(11-15) PART 3: IN 4 MINUTES, Work up the ladder as far as possible. Rep scheme adds 1 rep each round (1-2-3-4-5-6-7-8-9….etc.).
(15-16) REST 1 MINUTE
(16-20) PART 4 – IN 4 MINUTES, Work DOWN the ladder from where you left off. Goal is to complete the descending ladder FASTER than on the way up! (Eg. If you made it to 10 – work 10-9-8-7-6-5-4-3-2-1).

(20-22) REST 2 MINUTES

STATION C: Parts 5 & 6 – DB THRUSTERS & RING ROWS

(22-26) PART 5: IN 4 MINUTES, Work up the ladder as far as possible. Rep scheme adds 1 rep each round (1-2-3-4-5-6-7-8-9….etc.).
(26-27) REST 1 MINUTE
(27-31) PART 6 – IN 4 MINUTES, Work DOWN the ladder from where you left off. Goal is to complete the descending ladder FASTER than on the way up! (Eg. If you made it to 10 – work 10-9-8-7-6-5-4-3-2-1).

(31-33) REST 2 MINUTES

(33-37) STATION D: ACCUMULATE MAX SECONDS PLANK HOLD IN 4 MINUTES:)