My inspirational speech post!

My inspirational speech post!

My inspirational speech post!

We’ve had a great week so far!  I don’t know about all of you guys, but the programming this week has been a real challenge!

I keep hearing from everybody how much stronger you’re all getting from our new programming arc.  It may seem tough, and it may seem like you’re struggling more than normal right now.  The big difference is that this is different style of training than we’ve been doing the last few years.

All of these challenges should be taken in stride.  I tell people all the time that CrossFit should never get easy.  Every day should be just as tough as your first day was.  That’s not to say you shouldn’t have learned to move a little better though!

The point I’m trying to make is that if CrossFit ever gets easy or you feel like you’re just going through the motions, then what’s the point?  Go to a globo-gym and sit on a bike or treadmill or elliptical.  “Spin the wheels” but go nowhere…

OR…

Keep coming in to High Voltage every day.  Keep challenging yourself…

Lift just a few more pounds than you think you can…

Drive for a few more reps than you think you can…

Try to catch that person just in front of you, try to beat that clock!

Maybe you think I sound sentimental or corny, but I’m telling you that every day you come in here you’re already doing more than most of the human population.

Coming in here isn’t about getting a PR every day, or even lifting the same weight as yesterday.  It’s about being a little better than you were yesterday.  Maybe that isn’t always a faster time or more weight though.  Maybe it’s a refined movement pattern.  Maybe it’s breaking through a mental barrier.

Every time you put your body to the test, even if it breaks down or “fails” you…you’re tempering the steel that is your mind to keep your “sword” sharp!

Our awesome new shirts and tanks pre-order will end this week!  I’m going to put the shirt order in on Monday, so if you haven’t had a chance to sign up on the sheet in the lobby, make sure to get it in before this Sunday, August 1!

Wear your shirt with pride!  It signifies to your friends, family, & other CrossFitters that you are a member of something special.  It says that you possess a set of personality traits and a mindset that challenges your limitations and shatters expectations…and all while supporting the same in the rest of your community.


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:

3 SETS: BENCH PRESS CLUSTERS
Bench Press x 3.3.3*
(The “.” signifies a re-rack and 10 second rest between triplets. Each complete set has 9 reps). Add weight.

ALTERNATING MOVEMENTS EMOM FOR 12 MINUTES:

A1: BN Snatch Grip Strict Press x 5 Reps (add weight)
A2: BN Snatch Grip Push Press x 5 Reps
A3: 100 M RUN (fast)

CASH OUT WOD:

400 M Farmer’s Carry (with KB in each hand: 53/35#)

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

STATION 1: BURPEES, BEAR CRAWL & BOX JUMPS:

AMRAP 10 MINUTES:
6 BURPEES +
10 M BEAR CRAWL +
6 BOX JUMP/ STEPS +
10 M BEAR CRAWL

REST 2 MIN

STATION 2: RING ROWS, ROLL UPS & RUNNING:

AMRAP 10 MINUTES:

6 RING ROWS
6 ROLL UPS (OR PUSH UPS)
100 M RUN

REST 2 MIN

STATION 3: WTF, WBS, & WW’s:

AMRAP 10 MINUTES:

6 WALK THE FLOOR (WTF)
6 WALL BALL SHOTS
60 M KB WAITER’S CARRY (Switch arms at 30M)

REST 2 MIN


Thursday’s Training:

CrossFit: (4:30pm is Advanced and requires a test-in):

 

3 MIN RUN, BIKE, or ROW

A: Ido Portal Scap Routine (with light bands) – 8 Reps each x 3 Sets:
8 x Banded Lat Pull Downs
8 x Banded OH Pass Thrus
8 x Banded Chest Pulls
8 x Banded Scap Push Ups

B: Handstand Hold – Wrist Stretch – Elevate fingers on 10lb plates / bottom of palms on ground – kick into perfect HS Hold for :30 x 2 Sets (Scale to plank position, wrist stretch elevated).

C: Ido Portal Locomotion (12 Minutes):

All movements done x-floor – except bridges to be done as press ups on the spot unless advanced gymnast – then x-floor walk ok. Strive for perfection in movement. Shoes off:)

2 Min – Swinging HS Walks / Sub Bear Crawl
2 Min – Duck Walk
2 Min – Bridge Walk or Bridge Press Ups
2 Min – Horse Walk
2 Min – Lizard Walk
2 Min – Ostrich Walk

D: Tuck Ups x 12 Reps; Rest 30 Seconds x 3 Sets

E: 5 SETS ENGINE RELAY:

Stagger starts, so that everyone can start at the top (bike). There are 4 bikes, so create 4 courses (4 bikes, 4 rowers). It should work in relay style, once P1 finishes on bike, P2 can start. They will self-time rests.

E1: :30 ASSAULT BIKE + (10 sec to transition)
E2: :30 MAX EFFORT ROW + (10 sec to transition)
E3: :30 MAX EFFORT BURPEES + (1 MIN REST)

Fitness (6:30pm):

 

3sets:
Row 200m
5 Ring Rows
30sec Front Leaning Rest
5 Squats with 10sec Hold at Bottom
+
2×10 Double-Leg Bridging (Glute Bridges)
2 x 10 Super Mans (lying back extensions)
STRENGTH, TECHNIQUE & DEVELOPMENT: THE DEADLIFT:

Practice Sets in unison: 2 Perfect Reps every :30 for 8 Sets

WOD: “CHRISTINE”: 

3 RFT:

500 M ROW
12 BODYWEIGHT DEADLIFTS (Scale as needed for perfect form)
21 BOX JUMPS (STEP UPS)