Mid-week inspiration!

Today I just want to leave you guys a little mid-week mind boost.

Sure there’s days we don’t want to train, or don’t feel like we can.  Many of us will find an excuse if we’re looking for one (and often you don’t have to look that hard) of why we can’t do this or that.

Some of us probably had a hard time even committing to regular fitness in the first place.  “I’m not an athlete”,  “I’m too injured”, ” I can’t do that”, “I’m too old”.  Have a look at these 2 videos (they’re both really short, and you’ll be glad you did).

Then get into the box and have the #besthourofyourday


Wednesday’s Training:

CrossFit:

Strength, Technique & Mobility – UB PULLING VOLUME:

A: E90SEC x 6 SETS (9 MINUTES):
Advanced: 1-3 Muscle Ups + 3-5 Strict Ring Pull Ups (UB complex)
Scaled: 2-4 Strict Jumping Negative Pull Ups (4 count neg) + 6-8 UB Jumping Pull Ups
Scaled: 2-4 Tempo Ring rows (4 count neg) + 6-8 UB Ring Rows

WOD: Pushing Endurance (18 Min. Clock):

5 MIN AMRAP : MAX REP PERFECT PUSH UPS (SCORE #)
+
1 MIN REST
+
12 MIN. AMRAP:
5 HSPU (Scale to Strict Seated DB Press)
10 SHOULDER TO OVERHEAD (115/75#)
15 BOX JUMPS (Scale as needed)

Fusion (6:30pm):

WOD: “Chrissy”

30 TJ Burpees
20 KBS
25 TJ Burpees
25 KBS
20 TJ Burpees
30 KBS
15 TJ Burpees
35 KBS
10 TJ Burpees
40 KBS
5 TJ Burpees
45 KBS


Thursday’s Training:

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

A: MOVEMENT CHALLENGES

A1: Stealth Ninja Walk – Watch video, practice for 2 Minutes
A2: Around the World – Watch video, practice for 2 Minutes

B: MAX AEROBIC POWER EFFORTS (with incomplete rest)

STATION A: 4 SETS (12 EMOM)

MIN 1: :40 AIR ASSAULT (MAX EFFORT CALS) / :20 REST
MIN 2: 10 UB BURPEES / Rest time remaining
MIN 3: 1 MIN REST

2 MIN REST

STATION B: 4 SETS (12 EMOM)

MIN 1: 15 UB WALL BALL SHOTS / Rest time remaining
MIN 2: 10 EMPTY BARBELL THRUSTERS (#45/33)/ Rest time remaining
MIN 3: REST 1 MIN

C: TABATA STYLE ROTATION (:20 WORK / :10 REST)

Alternate movements every :30. 4 SETS: 8 MIN:
:20/:10 – Regular Sit Ups
:20/:10 – Flutter Kicks
:20/:10 – Crunch Twists (Side to Side)
:20/:10 – Hollow Body (Or Bent Knee) Holds

Fitness (6:30pm):

Strength: Glutes & Hamstrings:
3 SETS:
A1: Romanian Deadlift (Top Down, Hinge, To Knee) x 6 Reps @ 2020 (coach count);
A2: :45 Sec Bent Knee Hollow Body Hold (max compression) / :15 Rest
A3: BB Good Morning x 6 Reps @ 2020 (coach count);
A4: :45 Front Plank Hold / :15 Rest

WOD: 3 ROUNDS FOR TIME:
400 M RUN
21 Wall Ball Shots
12 Hanging Knee Raises (or TTB)